As I understand it, using a bar, say in the squat rack area, place desired amount of weight on barbell and position the bar on your traps and shrug as high as possible. The rep range is high, based on suggestions from the site where I saw this exercise mentioned, in the 20-25 rep range at least until your body becomes comfortable with the movement. I have never tried it but I may, however trap day isn't til tuesday for me so I thought I'd research til then.