1. Dumbbell Upright Row
This exercise targets the trapezius and the medial deltoid. Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand. Let your arms hang straight down in front of you so that the dumbbells rest on your upper thighs, palms facing the body. Slowly draw the weights up toward your chin and then return to the start position. Keep your scapulae drawn down, opening the chest. Try not to raise the weights higher than shoulder height.
2. Bent-Over Dumbbell Row
This exercise works the middle back, latissimus dorsi, rhomboids, trapezius, biceps, and brachioradialis. Stand with your feet together, flexed forward at the hips. Your back should be straight and very close to your thighs, and your knees should be flexed. With a dumbbell in each hand, place your hands directly under your shoulders. Bring the dumbbells up toward your body, squeezing the muscles of your back between your shoulder blades together. Focus on bringing the weights up toward your lowest rib, with your elbows flexing back and upward toward the ceiling behind you . Lower your arms until your elbows are fully extended.
3. Straight Bar Upright Row
This exercise targets the trapezius and the medial deltoids. Stand upright with feet shoulder width apart holding a barbell with your hands placed about 8 to 10 inches (20 to 25 cm)apart with an overhand grip so that your palms face your body. Let your arms hang straight down in front of you, so that the barbell hangs there. Slowly draw the barbell straight up allowing your elbows to lead the movement. Allow the bar to come up to chest level. Your elbows should be pointed out to the sides. Keep your scapulae drawn down, opening the chest. Slowly lower the barbell and repeat.