Take hold of a suitable weight barbell with an overhand grip slightly wider than shoulder width and in front of the body. For a heavier lift, it is best to take position in the squat rack so you are not lifting the bar from the floor. Keep your core tight and place your feet flat on the floor. This is the starting position.
From the starting position, raise your shoulders up as far as they will move as you breathe out. Squeeze at the top of the movement, holding for a second. The elbows will bend slightly. Try to grip the bar mostly with your fingers. This keeps the tension on the target muscle (trapezius) instead of your biceps taking the weight.
Lower the bar down to the starting position as you inhale.