Stand in front of the cable apparatus about a foot away from the weight stack. Grab the short bar and stand up again and tilt your body slightly backwards (to counter the weight trying to pull you forward). Hold in this position as you ready yourself for the initial shrug. This is your starting position.
Shrug the weight up using your traps (don't use your arms or biceps; keep your arms straight). Shrug as far up as you can; you should get a good "squeeze" at the top trying to max out on the movement. Then, hold at the top for a second and then release the weight back down.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your arms straight at all times
Don't try to jerk the weight up as this may result in injury; be in control of the weight at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight resistance.