Exercises for the Traps (Trapezius)

Examples of Exercises for Designing a Weight Training Program 
Exercises for the Traps (Trapezius)
Shoulder Shrugs
Major Muscle Group: Trapezius
Grasp the bar with shoulder-width or slightly wider
overhand grip. Stand straight. Elevate shoulders as
high as possible. Lower and repeat.
Examples of Exercises for Designing a Weight Training Program 
Lower Pulley Row to Neck
Major Muscle Group: Trapezius
Other Muscles Worked: Biceps, Middle back,
Shoulders
Sit at a seated row station and grab the ends of the
rope using a palm-down grip. Sit with your knees
slightly bent and your back straight. Do not lean
back - your back should be almost completely ver-
tical. Pull the rope back and up to neck height. Your
elbows should be out, away from your sides. Return
slowly to the starting position.
Dumbbell Incline Shoulder Raise
Major Muscle Group: Trapezius
Sit down on an incline bench with the dumbbells
resting on your lower thigh. Kick the weights to your
shoulders and lean back. Position the dumbbells
above your shoulders with your elbows extended.
Raise your shoulders toward the dumbbells as high
as possible. Lower shoulders to bench and repeat.
Examples of Exercises for Designing a Weight Training Program 
Upright Row
Major Muscle Group: Trapezius
Other Muscle Worked: Biceps, Shoulders
Standing upright, grasp a barbell with your hands
about shoulder-width apart. Let the bar hang straight
down in front of you. Keep your body and wrists
straight. Pull the bar straight up toward your chin,
keeping it close to your body. Lower slowly to the
starting position. Keep your back straight, making
sure not to swing.