Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Traps
Stand tall with a pair of dumbbells hanging at your sides, palms facing each other.
Lock the elbows, brace the abs, and let the shoulders relax at the bottom.
Shrug straight up as high as you can while keeping the neck neutral.
Hold for 1-2 seconds and squeeze the traps hard.
Lower slowly until the shoulders fully reach down again.
Craning the head back as you shrug.
Bending the elbows and pulling the dumbbells up with the arms.
Leaning forward so the shoulders no longer travel straight up.
Bouncing the whole body on every rep.
Dumbbells at your sides give a more natural path than a bar in front of the thighs.
Three sets of 12-15 reps at the end of pull day works well.
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