How to do it
Keep a slight bend in your knees and your weight over midfoot.
- 1
Stand or sit with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 2
Raise your shoulders towards your ears as high as possible, exhaling as you lift.
- 3
Hold the contraction at the top for a moment, then slowly lower your shoulders back to the starting position while inhaling.
- 4
Repeat for the desired number of repetitions.
Expert tip
Keep your neck neutral and avoid rolling your shoulders, as this can put unnecessary strain on the shoulder joint.
Common mistakes
- ✕Rolling the shoulders in a circular motion
- ✕Bending the elbows to heave the weight up
- ✕Dropping the weight rapidly without control