Take a dumbbell in each hand and hold them at your sides.

 

Keeping your arms straight, raise your shoulders and trpezius muscles straight up, as high as you can, at least to a point just below your earlobes.

 

Hold the weight in the contracted position for a few moments.

 

Lower slowly to the starting position, and repeat the exercise for the recommended number of sets and repetions. This exercise can also be perfomed with a barbell.