Set-up: With a neutral spine and bracing through the core, hold the dumbbells out slightly in front of the body and to the sides. Raise your arms so they are parallel to the floor, with your thumbs pointing up.
Lift: Initiate the movement by contracting the traps, raising your shoulders upwards and arms upward. Hold the position at the top for the prescribed time, maintaining tension and contracting through the traps.
Instructions and effects for the Overhead Out-In Dumbbell Shrug exercise 
