With your knees relaxed, stand holding a pair of dumbbells at arm’s length in front of your thighs.

 

When you can’t raise your shoulders any higher, hold them there for a one-count, then move the dumbbells to your sides by trying to squeeze your shoulder blades together. When you can go no farther, hold for another one-count. Lower the dumbbells to the starting position, pause momentarily and repeat. (Note: Use wrist straps if your grip gives way before your back does.)

 

 

Keeping your arms straight and your torso fixed, raise your shoulders up toward your ears.