Traps

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 Silverback Shrug

Difficulty: Intermediate

  1. Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
  2. Bend forward at the hips with a slight bend in your knees, keeping your back straight.
  3. Engage your shoulder blades, as if you are trying to touch them together.
  4. Release the shrug.

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.