Step by Step Guide
Begin standing with the feet hip distance apart while holding a dumbbell in each hand.
Sit back onto an incline bench about 30-45 degrees inclined. Keep both arms straight and down, perpendicular to the ground.
Shrug the shoulders up toward the ears. Pause for a second.
Lower the shoulders back down to the start position.
Repeat for the desired reps.
A common mistake is doing this exercise too quickly while rounding the shoulders. Instead, focus on a slow and quality contraction with good posture to better isolate those upper trap muscles. This is why adding a small pause may be helpful to ensure proper contraction.