Primary Muscle: Traps
Equipment: Barbell
Level: Intermediate
Purpose: To target the trapezius muscle. By using a barbell, you can effectively load more weight on the trapezius muscle.
Execution: From a standing position with the barbell behind your back, grasp the barbell with an overhand grip at shoulder width. Keeping your body upright, lift the bar off the rack and shrug your shoulders as high as you can. As you shrug, lean forward and try to lift the bar off your back like you are rowing. Squeeze at the peak contraction before lowering the barbell slowly to the start position. Avoid using momentum to lift the weight and allow the weight you stretch your traps before pulling up for another repetition.