Traps (mid-back)

Pull Ups

Difficulty: Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Deadlift

Difficulty: Advanced

  1. Stand with your mid-foot under the bar and grip the bar with your hands, about a shoulder width apart.
  2. Bend your knees, then lift the bar by straightening your back. It is important to keep your back straight.
  3. Stand to your full height and hold.
  4. Lower the bar to the floor by bending your knees and keeping your back straight.

Dumbbell Row Unilateral

Difficulty: Beginner

  1. Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
  2. Try to get your torso to parallel with the ground. That will extend your range of motion.
  3. Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.

Incline Shrug

Difficulty: Intermediate

  1. Leaning across the back section of the bench, with feet firmly on the floor and with arms hanging to the sides.
  2. Holding the kettlebell in both hands engage your shoulder blades, as if you are trying to touch them together. Release the shrug.