An overlooked but important muscle group are the traps. If properly exercised they can adjust posture, improve upper body strength, enhance sports and function, and improve other upper body movements such as pullups and pushups.


Cable shrug

One-arm cable shrug


One-arm deadlift

Dumbbell shrug

Dumbbell upright row

Dumbbell row

Shrug machine

Barbell bent over row

Barbell front raise

Barbell shrug

Barbell upright row

NOTE: Perform with fullest range of motion available. Heavy deadlifts must only be performed by experienced lifters with proper technique and function.

Marc D. Thompson, owner of VirtuFit® & VirtuGen, is a prominent fitness trainer, personal coach & professional genealogist with a background in medicine, exercise physiology & family history research. He has pioneered virtual training and teaches via webcam one-on-one and group classes. He also combines traditional genealogical research methods with cutting edge internet surfing while using multiple computers to produce the fastest, most accurate results. Along with over 25 years of experience in both fields, he draws from thousands of exercises, fitness disciplines, sports psychology techniques, nutritional principals & research techniques to teach and empower each individual client. He currently pens blogs at and His fitness books are available at