Trapezius or as we all know it (Traps ) are the muscles located at the center of your upper back. Also, it is partly responsible for controlling the movement of your shoulder blade (Scapula). The trapezius is made of three separate sections namely, the upper, middle, and lower head.

You will need access to dumbbells when you are targeting your traps because you will need to lift heavyweight during some exercises. Traps are important not only because they offer broader shoulders and a big-neck appearance; they also assist in various exercises for the shoulders and back.

In the post, we will list a few trap workouts with dumbbells that will help you develop your traps.

Shoulder Shrugs:

This exercise is the first thing that comes to someone’s mind whenever they hear Traps and for good reason. Shoulder Shrugs are great for exercising your traps because they activate the upper and middle traps, and help you build mass, muscular endurance, and strength.

Everyone can perform this exercise no matter what you are ability is, where it can be done with anything from cables, trap bar, dumbbells, or barbells. But dumbbell shoulder shrugs is the best because it places less stress on your shoulder’s joints.

Hot to Do It:

1- Stand straight while holding a dumbbell in each hand

2- Let the dumbbells hang at arm’s length next to your body

3- Make sure that your palms are facing each other

4- Shrug your shoulder as high as you can, without moving any other parts of your body

5- Pause at the top for a few seconds, then lower the dumbbells back to the starting position

6- Repeat for 3 sets, 8-10 reps for each set

One Arm Upright Row:

This exercise targets your deltoid and traps muscles. The upright row can be performed with one dumbbell, two dumbbells, cable, smith machine, or barbell. Yet, in this post, we will talk about the one-arm upright row.

How to Do It:

1- Grab a dumbbell and stand holding it against the middle of your thighs.

2- Make sure that your palms are facing your body, and your arms are fully extended

3- Raise the dumbbell upward to your collarbone.

4- Pause for a moment then slowly return to the starting position

5- Repeat for 4 sets, 8-10 reps for each set

These trap workouts with dumbbells can help you develop bigger Traps, and in general, all deltoids exercise targets your traps as a secondary muscle. So, it is better if you do the exercises mentioned above on the same day you’re training your shoulders as extra exercises that merely targets your traps.

As we said earlier, Traps give your shoulder and neck a nice look, and they can help you perform exercises for other muscles.

If anyone of you knows other exercises for traps that can be performed with dumbbells please do share with us and comment below.



Categories: Exercises


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