Standing Weighted Bottle Shrug

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in each hand, allowing your arms to hang down at your sides with your palms facing your body.
- Keep your shoulders relaxed and your chest up.

2. Movement:
- Inhale and as you exhale, raise your shoulders straight up towards your ears.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Hold this position for a brief moment.

3. Return:
- Slowly lower your shoulders back to the starting position while inhaling.
- Maintain control and avoid letting the weights drop abruptly.

4. Repetitions:
- Perform 10-15 repetitions for 2-3 sets.
- Take a short rest (about 30 seconds) between sets.

Tips:
- Avoid rolling your shoulders; the movement should be straight up and down.
- Keep your neck relaxed and avoid shrugging your neck as you raise your shoulders.
- Start with light weights to ensure you perform the movement correctly before increasing the load.