Stand upright holding a dumbbell in each hand at your sides with palms facing your body.
Keep your arms fully extended and your shoulders pulled back.
Elevate your shoulders straight up toward your ears as high as possible.
Hold the contracted position at the top for 1-2 seconds, squeezing your upper traps.
Lower your shoulders slowly back to the starting position with full control.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps heavy | Strength, high intensity/volume |