This exercise is incredibly easy to master I’m sure you’ve shrugged in response to a question you didn’t know the answer to. Basically, just pick up some heavy weights and

pretend you don’t know the answer to a fake question no one asked.

This is pretty similar to a shrug, except you’re going to be moving your arms instead of your traps. Don’t worry, it still hits them hard. Start with your hands

facing toward you in front of your body and raise them up to your neck. Repeat until you’re crying.

This pulling motion is a middle ground between upright rows and a deadlift. Start bent over, with a straight spine, and grab hold of a dumbbell or barbell. Lift as

if you’re doing a deadlift and add an upright row motion to the end of it.

You are going to need a cable for this one, but it’s a great starter trap exercise if you don’t feel comfortable trying deadlift motions yet. Pull the cable toward

you as if you are doing a traditional row but aim for your face. Just...don’t hit yourself in the face with the handle of the cable. Just because you’re at

the gym doesn’t mean others will be too winded to laugh at you.

If you know how to do an overhead press then you know how to do this. Start with that motion but instead of coming back down once you've extended your

arms, hold them in place. Then take a stroll around the gym. Try not to show any sign of weakness. Make yourself look cool.

This is great for the traps. Rows, whether the bent-over version or the cable version, will help build up back muscle like crazy. They can even be excellent cardio if

you do them at a lower weight for an extended period of time.

While lateral raises are more about hitting the deltoids, the traps are worked out in a secondary capacity. Simple start with weight at your side and raise them up until

your arms are level with your shoulder. Repeat until your shoulders are screaming and crying.