EXERCISE PROFILE

• MAIN MUSCLES: Traps
• SECONDARY MUSCLES: 
• EXERCISE CATEGORY: Strength
• EXERCISE TYPE: Isolating-(Single-Joint)
• EQUIPMENT REQUIRED: Dumbbell
• EXPERIENCE LEVEL: Beginner  Mid-level

EXERCISE INSTRUCTION

1. Stand up straight and lift heavy dumbbells in your hands. Move your legs a little narrower than shoulder-width apart, straighten your legs, but not as much as possible.
2. Dumbbells hang on straightened arms from the side of the hips.
   Move them slightly forward and slightly turn your palms inward.
3. Straighten your torso, raise your head to a horizontal position, straighten your chest and take your shoulders back. In the initial position, the spine is straight, slightly bent in the lower back, arms and shoulders are almost relaxed, but not completely, otherwise the deltas will reflexively move forward and lower.
4. As you exhale, raise your shoulders straight up, do not push your shoulders forward and do not bend your elbows and your task is to raise their traps.
5. Raising your shoulders as high as possible, tighten your traps even more and try to fix this position for a couple of seconds.
6. As you inhale, slowly lower your shoulders and return to the starting position.