Shoulder shrugs condition your trapezius muscle, the central muscle of the upper back that helps you raise your arms. This muscle is used for most lifting activities—you need it to be in top form.

To do a shoulder shrug, add enough weight to a barbell so that you can do 8 to 12 repetitions. Stand with your feet shoulder width apart. Hold the barbell at thigh level, holding the bar an overhand or reverse grip. Shrug your shoulders upward toward your ears. Move shoulders back to the starting position. Repeat 8 to 12 times.