<ul>
<li>Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.</li>
<li>Keep your arms fully extended and your shoulders relaxed.</li>
<li>Lift your shoulders towards your ears by shrugging them upward.</li>
<li>Squeeze your traps at the top of the movement.</li>
<li>Slowly lower your shoulders back to the starting position.</li>
<li>Repeat for the desired number of reps, keeping the movement controlled and avoiding any jerking motions.</li>
</ul>
<p>&nbsp;</p>