6. Barbell Row

Engage your middle and lower trapezius muscles together with your rhomboids and rear deltoid muscles with this rowing exercise. Develop your strength and stability using these steps:

• Position your hands slightly beyond shoulder-width apart on the barbell and grab it firmly using an overhand grip
• Make the barbell is at arm’s length
• Bend your hips and knees so that your upper body is parallel to the floor
• Pull the bar up to your upper abs while maintaining your bent position
• Squeeze your shoulder blades and hold at the top
• Slowly return the barbell to the starting position
• Repeat

Reps: 5 reps per set

Sets: 4 sets

Rest: 60 seconds

7. Dumbbell Lateral Raise

Looking to work your deltoids while training your trapezius muscles? The dumbbell lateral raise provides both benefits. Your delt muscles are actively doing the most work in this exercise, but your upper traps are getting smoked, too.

When you do this exercise, don’t just throw the weight up as many guys do in the gym. Fast reps aren’t going to hit the muscles the way you want. Go slowly with controlled movements. Here’s how to do the dumbbell lateral raise correctly:

• Grab a dumbbell in each hand and let them hang at your sides
• Stand in a fully upright posture with your feet shoulder-width apart
• Make sure your palms are facing forward as you bend your elbows slightly
• Keep your elbows that way as you simultaneously bring both arms to shoulder level and slightly in front of you
• When your arms are at the top, they should form a “T” with your body
• Pause for one second before gradually reversing until you get to the starting position
• Repeat

Reps: 20 reps per set

Sets: 5 sets

Rest: 90 seconds

8. Incline Dumbbell Shrug

This is a less popular version of the dumbbell shrug, but it targets a spot on the back that is commonly overlooked, and that’s the lower traps muscles. Find a workout bench and follow these steps: