STARTING POSITION

Grasp a dumbbell with an overhand grip and palm facing body. Rest your opposite knee on a flat bench. The supporting leg should be slightly flexed with foot flat on floor. The back should remain straight, parallel to floor. The dumbbell should be held at arm's length.

EXERCISE TECHNIQUE

Pull dumbbell upward in a straight line with elbow kept close to body. Lower dumbbell slowly to starting position. Repeat this movement until intended number of repetitions have been completed. Repeat on other side.

OTHER EXERCISES WORTH CONSIDERING

Other exercises that tackle these muscles include Bent-Over Barbell Rows (mid trapezius), Chin-Ups (upper trapezius) and Lat Pull-Downs Behind Neck (upper trapezius).

EXERCISE TECHNIQUE

Step forward, keeping back straight. Bend knee of lead leg until it reaches a 90 degree angle. The knee of your back leg should be roughly two or three inches off ground at this point. Push forcefully with your lead leg and return to starting position. Repeat exercise with your other leg and continue to alternate until you reach intended number of repetitions. You should note that varying length of step will change emphasis of this exercise. A longer step will place greater emphasis on hamstring and gluteal muscles. A shorter step will place greater emphasis on quadriceps muscles.

OTHER EXERCISES WORTH CONSIDERING

A similar effect can be achieved by performing Barbell Lunges.