• Dumbbell Shrug

  Novice

  

  

  1

  Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.

• Dumbbell Seated Shrug

  Novice

  

  

  1

  Sit on a bench with dumbbells in both hands, palms facing your body, back straight.

  2

  Elevate your shoulders and hold the contracted position at the apex of the motion.

  3

  Slowly lower your shoulders back to starting position.