Barbell Shrugs

Take a shoulder width grip on the barbell with your palms facing toward you.
 
Lift the barbell off the rack where it rests by bending and straightening your legs; be sure to maintain a good arch in your back and keep your head up throughout the exercise (if the barbell is resting on the floor, use the same form as described for Deadlifts to lift it to the starting position).
 
Holding the barbell across your upper thighs, relax your shoulders and then shrug your shoulders up and back as far as possible trying to touch your ears to your shoulders; hold the position for a moment and return to the starting position.
 
Keep your torso still and your arms straight throughout the movement.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not arch your back.