Step 1
Starting Position: Stand holding dumbbells in your hands with your thumbs around the handles and your palms facing your body. The dumbbells should be alongside your thighs with your elbows straight. Stand in split-stance position to stabilize your body. Brace your abdominal and core muscles. Pull your shoulder blades down and back. Your head should be aligned with your spine. Maintain these engagements throughout the exercise.
Step 2
Upward Phase: Exhale and slowly shrug your shoulders upward. Do not allow any shoulder rotation. Keep the elbows straight. Do not allow the back to arch or the wrists to bend.
Step 3
Downward Phase: Inhale. In a slow and controlled manner, lower shoulders back to your starting position. Keep the torso erect, elbows straight, and wrists in neutral, maintaining the split stance position.