1 Stand upright and hold a light dumbbell on either side of your lower chest, with forearms pointing straight down and upper arms out to the sides yet slightly lower than parallel to the floor.

2 Keep your shoulders relaxed. Shrug your shoulders as if you were trying to touch them to yur ears.

3 Hold the top most position, then gradually lower them to the starging position. Do not bend your elbows or shift your head forward during the motion. Repeat.