Upper Traps

Smith Machine Standing Shrugs

Difficulty: Beginner

  1. Place the bar on a lower rung so that when gripped your arms are fully extended and your back is straight.
  2. Grip at shoulder width, raise the bar with your shoulders and pause at the contracted position.
  3. Slowly lower the bar back to starting position.

Dumbbell Seated Shrug

Difficulty: Beginner

  1. Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
  2. Elevate your shoulders and hold the contracted position at the apex of the motion.
  3. Slowly lower your shoulders back to starting position.

Dumbbell Shrug

Difficulty: Beginner

  1. Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.

Barbell Upright Row

Difficulty: Advanced

  1. Take a double overhand roughly shoulder width grip.
  2. Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.