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The main exercises that will work these muscles are the upright row and the shrug.

The first exercise is the shrug.

You can perform this exercise very simply with a barbell or dumbbells. You can do these exercises from a position in the back or the front.

All you will have to do is hold the weight and shrug your shoulders. That is all you have to do. Some bodybuilders will use a variation of this exercise by rolling the shoulders instead of simply lifting them up and down. All you do to do this is roll your shoulders when you are performing the shrug.

Here is how the shrug is done.

1. Hold your weight in front of you using an overhand grip.

2. Lift the shoulders and try to reach your ears with your shoulders.

3. Hold the movement for a bit, then lower slowly and repeat

When you are performing this exercise you must use control and lower and lift your shoulders slowly. Keep from straining your neck when you are doing the exercises to avoid injury. It is possible to use a heavier weight because of the smaller range of motion. The other exercises that you can use are the upright row. This type of exercise is typically used as a shoulder exercise and will work the traps while you are working your shoulder muscles.

An upright row is performed in this manner.

1. You should use a wide grip if you are going to be giving the traps a greater intensity.

2. Hold the bar with a wide grip at arms length near your thighs

3. Lift the bar up until you reach your chin.

4. Hold the bar in place and slowly lower the bar, repeat the movement.

You should be sure that your elbows are higher than the bar when you are doing these exercises. You can use these exercises to get strong shoulder muscles and stronger traps. The results are worth the effort.  More Weight lifting tips.

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