Upright Rows for your traps
This strengthens your traps. It improves your ability to lift and pull everything, and also increases your grip strength. Over time, carrying things will get much easier.   Squat down with feet slightly more than shoulder width apart and position your hands on the barbell (see next section). Carefully stand, holding barbell. Lift bar straight up to just below your chin - do not raise it in front of your face. Slowly return to starting position.   Change how far apart your hands are on the bar to hit the muscles differently. Vary from hands touching in the middle to hands 6 to 8 inches from the barbell's center to see what it does for you.   I use wrist straps to take the strain off my wrists, hands, and fingers on this one. If you feel too much strain with this exercise on your elbows and wrists, switch to dumbbell shrugs instead.   Remember to lift with your upper back on this one and not your arms! You will learn to feel the difference with practice.

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