Standing Weighted Bottle Shrug

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Hold a dumbbell in each hand, allowing your arms to hang down at your sides with your palms facing your body.

   • Keep your shoulders relaxed and your chest up.

2. Movement:

   • Inhale and as you exhale, raise your shoulders straight up towards your ears.

   • Focus on squeezing your shoulder blades together at the top of the movement.

   • Hold this position for a brief moment.

3. Return:

   • Slowly lower your shoulders back to the starting position while inhaling.

   • Maintain control and avoid letting the weights drop abruptly.

4. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets.

   • Take a short rest (about 30 seconds) between sets.

Tips:

• Avoid rolling your shoulders; the movement should be straight up and down.

• Keep your neck relaxed and avoid shrugging your neck as you raise your shoulders.

• Start with light weights to ensure you perform the movement correctly before increasing the load.