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Exercise #2
Shrugs
Instructions:
Step 1: Stand straight with your feet hip-width apart. Hold a dumbbell in each hand and make sure that your palms face your body.
Step 2: Keep your arms by your side and do not bend your elbows.
Step 3: Lift the dumbbells up by pulling your shoulders towards your ears. Go as high as you can.
Step 4: Hold for 4 seconds and get back to the initial position.
Do 2 sets of 12 reps each.
Exercise #3
Upright Row
Instructions:
Step 1: Stand with your feet about shoulder width apart. Hold a dumbbell in each hand with your palms facing your body. Your arms should be a little less than shoulder-width apart. Place the weights close to your thighs. Make sure that there is a slight bend in your elbows.
Step 2: Lift the dumbbells by bending your elbows. Keep them close to your body throughout the exercise. Push your elbows up as you do this motion and go until the dumbbells come close to your chin. Note that your elbows will be higher than your forearms.
Step 3: Hold for a second and lower the weights down to the initial position and repeat.
Do 2 sets of 12 reps each.
