Dumbbell Shrugs for your traps
This strengthens your traps and neck. It will improve your ability to lift and carry things.   Do this standing. Start with a dumbbell in each hand at your sides. Slowly shrug your shoulders up and toward your neck.   Let the weights just hang - try not to use your arms or shoulders - just shrug. Don't let your motion be forward - make it straight up and down.   This one should be done with weights that make it tough to do 10 reps.

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