Instructions:

1. Adjust the seat height and position yourself on the machine with your back against the pad.
2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
5. Repeat for the desired number of repetitions.