How to do it

1. Position yourself face down on a decline bench, holding a dumbbell in each hand.
2. Let your arms hang down naturally, keeping your elbows slightly bent.
3. Shrug your shoulders upward towards your ears, contracting the upper trapezius.
4. Hold the contraction briefly, then lower your shoulders back to the starting position.
5. Repeat for the desired number of repetitions while maintaining controlled movements.