Trap - Upright Row (Upper Back)
The Upright Row works on the upper back (trap) muscels and also works the Biceps and Shoulder muscles.
Place the desired amount of weight on the barbell and hold the barbell with a closed overhand grip (palms facing down) with your hands about 8 inches apart (a wider grip makes it work more on the delts). Start with your arms extended downward in front of your hips. Lift the barbell to your chest and return to the starting position. Keep the bar close to your body while you go through the motion without touching it.
Make sure you keep your elbows up higher than the bar through the movement.
Dumbbells can be used instead of a barbell.