BEHIND BACK SHRUG

Anchor the band to a stable structure behind you at a low point (ie, floor level or just above). Hold the handles of the band with a neutral grip with your arms extended down at the sides of your thighs. Step forward to place tension on the band, Contract your traps to shrug your shoulders up as high as possible holding the top position for a second as you contract your traps. Slowly lower your shoulders and repeat for reps.

START: Stand holding a barbell with an overhand grip behind your thighs. Both your hands and your feet should be spaced shoulder-width apart.

MOVE: Lift your shoulders up toward your ears as high as possible while keeping your arms straight. Hold the contraction for a second before lowering the bar back to the start.

stand with your back to the cable machine, holding the cable behind your back. Grab the cable bar with both hands, your palms facing your thighs and your feet shoulder-width apart. Stand straight, keeping your arms fully extended, and start the exercise by shrugging your shoulders towards your ears, while keeping your arms still. Hold the peak position for a moment, feeling the contraction in your upper trapezius muscles. Slowly lower the weight back to the starting position, allowing your shoulders to fully extend downwards, and repeat the exercise for the desired number of repetitions.

Stand holding a pair of dumbbells with an overhand grip on each behind your thighs. Both your hands and your feet should be spaced shoulder-width apart. Lift your shoulders up toward your ears as high as possible while keeping your arms straight. Hold the contraction for a second before lowering the dumbbells back to the start.

Hold a pair of dumbbells at your sides and bring the dumbbells behind your thighs so that the dumbbells are turned out at about a 45-degree angle to your body. Using just your traps, shrug up to raise the dumbbells up your thighs and hold the top position for a second as you contract your traps as hard as possible. Then slowly lower your shoulders back back down and repeat for reps.

START: Stand in a Smith machine holding the unlatched bar with an overhand grip in back of your thighs. Both your hands and your feet should be spaced shoulder-width apart.

MOVE: Lift your shoulders up toward your ears as high as possible while keeping your arms straight. Hold the contraction for a second before lowering the bar back to the start.*Note: This exercise can be done with a staggered grip (one hand using an overhand grip and the other using an underhand grip).