Begin with your feet slightly apart, facing the bar resting on a weight rack. You can also pick the weight up from the floor.
1. Take an overhand grip on the bar, with your hands a little more than shoulder-width apart.
2. Keeping your arms and back straight, contract your abdominals and shrug your shoulders upward and to the rear as high as possible.
3. Relax the shrug and begin the next repetition.
Notes:
This exercise isolates the trapezius muscles. Secondary emphasis is also placed on the deltoids.