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Traps

Dumbbell Shrug Form

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand. Let the dumbbells hang by your sides with palms facing your body
  • Keep your back straight, shoulders back, and chest up. Elevate your shoulders toward your ears in a controlled manner.
  • Squeeze your shoulder blades together at the top. Lower the dumbbells back down, allowing your shoulders to fully extend.
  • Keep a slight bend in your elbows throughout the movement.

One Arm Dumbbell Upright Row

  • Stand with feet shoulder-width apart, holding a dumbbell in one hand.
  • Let the dumbbell hang in front of your body with a neutral grip (palm facing your body). Keep your back straight, shoulders back, and chest up.
  • Elevate the dumbbell toward your shoulder, leading with your elbow. Keep the elbow higher than the hand throughout the movement.
  • Squeeze your shoulder muscles at the top. Lower the dumbbell back down in a controlled manner.

Seated Dumbbell Shrug

  • Sit on a bench with a dumbbell in each hand, arms extended by your sides. Keep your back straight, shoulders back, and chest up.
  • Allow the dumbbells to hang at arm's length with palms facing your body. Elevate your shoulders toward your ears in a controlled manner.
  • Squeeze your shoulder blades together at the top. Lower the dumbbells back down, allowing your shoulders to fully extend.
  • Maintain a slight bend in your elbows throughout the movement.

Cable Shrug

  • Stand in front of a cable machine with feet shoulder-width apart. Attach a straight or angled bar to the cable at a low setting.
  • Grasp the bar with an overhand grip, hands slightly wider than shoulder-width. Keep your arms extended, shoulders back, and chest up.
  • Elevate your shoulders towards your ears, lifting the weight by shrugging.
  • Squeeze your shoulder blades together at the top.
  • Lower the weight in a controlled manner, allowing your shoulders to fully extend.

Cable Shrugs Traps

  • Stand tall, facing the cable machine, with feet shoulder-width apart.
  • Grasp the cable handles with an overhand grip, arms fully extended.
  • Elevate your shoulders towards your ears in a controlled motion.
  • Squeeze your shoulder blades together at the top.
  • Lower the weight with control, feeling the stretch in your shoulders.

Barbell Deadlift

  • Stand with feet hip-width apart, the barbell over your midfoot.
  • Bend at your hips and knees, keeping a neutral spine as you grip the bar with hands just outside your knees.
  • Brace your core, lift your chest, and stand up by straightening your hips and knees. Maintain a close barbell-body contact throughout the ascent.
  • Lower the bar with control back to the ground, hinging at your hips.