Stand in front of a mirror. Hands lie quietly on the thighs, shoulders relaxed. Mash the shoulders, carrying strong flapping hands. After that, grab a dumbbell. Lift it up to the level of the clavicle, with the strength straining trapeze. Pay particular attention to the weight of the kettlebell. Keep in mind that it should be heavy enough so that you can raise it to the level of the clavicle ten times, feeling a little tired, but being able to perform five or six approaches, reaching its peak in the last repetition.
Take in each hand dumbbell. Optimal weight dumbbells - eight to ten pounds. Keep your back straight and work out a shrug. Alternatively, this exercise can be carried out with weights. If you do not have enough grip strength to keep working weight, use straps. Do the exercise for as long as you will not be able to shrug at full amplitude, without using the back muscles or hands.
For the final load trapeze, you can use the exercises in which the trapeze indirectly involved, such as layout dumbbells standing or lower link two dumbbells at the same time. When performing these exercises is possible cheating a little, but you still need to follow the exercise technique to maximize the load is cervical wings. Strain of each repetition. Do one of the above exercises for five sets of eight to ten repetitions.