My name is Holly Del Rosso. I'm here at The Works Personal Training Studio in New York City and this is how to train your traps. In just two easy moves, I'm going to teach you how to strengthen your upper, lower and middle traps. This is going to increase your core strength as well as make your posture look amazing. Grab your dumbbells or a barbell, you're going to bend your knees slightly, you're going to lean forward at about a ten degree angle, squeezing up, down and back. Focus on squeezing your shoulders to your ears and bring it down, bring it up, pause, focusing on engaging your traps and back down, up, hold, back down. Repeat this for three sets of ten. Second exercise I'm going to show you guys is an upright dumbbell row which you can also do with barbells. Bend your knees slightly, look about five feet in front of you, core is engaged, you're going to raise your elbows up, squeeze and come down. Focusing on your traps the entire time. Squeeze, hold and come down. Make sure you perform three sets of ten repetitions on these, engaging your core the whole time, these are soft and the core is strong.