Upright Row: Sets: 3 Reps: 10-15
This is a great exercise for the trapezius and other muscles in the shoulders. Stand upright with your feet together, holding a barbell a few inches from the center with both hands, palms facing your body. Extend your arms down in front of you, holding the barbell at upper-thigh level. Your shoulders should be slightly drooped forward, but your back should be erect with a slight forward lean in the lower back.

Lift the barbell straight up, pulling it toward your head until it's no higher than nipple level. your elbows should be pointed out. Don't sway or rock for momentum. Hold the lift for a few seconds then lower the barbell.

Shoulder Shrug: Sets: 3 Reps: 10-15
Helps to strengthen both shoulders and neck, this particular exercise is a great workout for the trapezius. This is an extremely shoulder-friendly exercise since it follows a very natural range of motion. Stand upright with your arms hanging loosely in front of you. Hold the barbell with your hands about shoulder-width apart, palms facing your body. The barbell should be at about upper-thigh level. Your feet are shoulder-width apart, with your shoulders back but drooped down as far as they will natrually go. Keep your chest out and lower back straight, with a slight forward lean.

Lift the barbell by raising both shoulders to the front of your body. At the highest point, rotate your shoulders toward your ears, then clench your shoulder muscles and roll them toward your back. Do not rotate your shoulders in a full circle.

Alternating Press with Dumbbells: Sets: 3 Reps: 10-15
Grasp to dumbbells while straddling a weight bench with your legs slightly parted. Your feet should be firmly on the floor, your arms bent. Keep the bumbbells shoulder width apart at shoulder level, palms facing each other. Keep your shoulders back and your chest out, and put a slight forward lean in your lower back.

Raise the dumbbells until your arms are straight, but don't lock your elbows. Lower the dumbbells and repeat to complete the set.

	Shoulder Press: Sets: 3 Reps: 10-15 Hold a pair of dumbbells by the sides of your head, palms facing forward. Press the weights up to an overhead position; pause, then slowly return to the starting position. Repeat until reps are completed.
	Lateral Shoulder Raise: Sets: 3 Reps: 10-15 Hold a pair of dumbbells by the sides of your hips with your feet together and your knees bent slightly. Starting with the weights positioned in front of you (your hands turned out), bend over slightly and begin raising the weight until your arms are 90 degrees. Your elbows should be kept bent slightly. Return down until the weights touch in front of your pelvis and repeat. Keep your back and abs tight at all times. <<Shown here with one dumbbell instead of two.
No photo available	Shoulder Shrug: Sets: 3 Reps: 10-15 Helps to strengthen both shoulders and neck, this particular exercise is a great workout for the trapezius. This is an extremely shoulder-friendly exercise since it follows a very natural range of motion. Stand upright with your arms hanging loosely in front of you. Hold the barbell with your hands about shoulder-width apart, palms facing your body. The barbell should be at about upper-thigh level. Your feet are shoulder-width apart, with your shoulders back but drooped down as far as they will natrually go. Keep your chest out and lower back straight, with a slight forward lean. Lift the barbell by raising both shoulders to the front of your body. At the highest point, rotate your shoulders toward your ears, then clench your shoulder muscles and roll them toward your back. Do not rotate your shoulders in a full circle.

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