Seated Dumbbell Shrug.

Make every rep count.

1. 01

   Sit tall on a flat bench with your chest up, core braced, and back neutral. Hold a pair of dumbbells at your sides with a neutral grip (palms facing in).

2. 02

   Let your shoulders relax down as far as comfortable—arms straight but not locked. This is your start.

3. 03

   Keeping your elbows straight, lift your shoulders straight up toward your ears (think “up,” not rolling).

4. 04

   Pause for a beat at the top and squeeze your traps.

5. 05

   Lower slowly and under control back to the relaxed start position.

6. 06

   Repeat for your prescribed reps, avoiding bouncing or using momentum.