(Trapezius, upper back) Sit on the edge of a bench, arms hanging straight behind you. Have someone hand a bar to you, and grab it with your hands shoulderwidth apart or slightly wider, palms facing backward. Keeping your back and arms straight, slowly raise your shoulders as high as you can. Pause, then slowly lower your shoulders. Watch Your Form: Raise and lower your shoulders only. Rolling your shoulders forward or backward at the top of the move is a waste of time and can place them at risk of impingement or rotator-cuff problems over time.