- trapezius exercises  -

Bar front raises: To be done slightly bending knees in order both to cushion the movement and to avoid an excessive “lever effect” on the lumbar region. Elbows could be slightly bent . Doing the exercise with an adequate weight is necessary to avoid “strains” and wrong movements in the lumbar region. To make trapezius work, arm abduction should not go above 90°. These rules count in the case of dumbbell front raises, too. 

Dumbbell front raises: This exercise is very similar to bar front raises.

Raises to chin: this exercise is very efficient for deltoids and trapezius. The bar should be grasped with prone hands and raised to chin keeping it close to the body. Elbows should be raised very high, above 90°, so to allow a substantial work of the trapezius. In the first part of the exercise deltoids are stimulated more. 

Shoulders shrugs: it should be done avoiding to raise the weight with the arms. It is the trapezius that raises shoulders and, then, the upper limbs using its upper part.