As a medical student and fitness addict, I can boldly tell you all the muscles in the human body and even their functions. All thanks to my anatomy lectures. So, if you’re hearing about trap workouts with dumbbells for the first time, they are basically for strength training.
Let me slow down a little bit. For background knowledge, trapezius muscles are also called traps. These muscles are located on the upper back and connect the neck, shoulders, and spine.
Working on these muscles not only enhances the overall aesthetics of your upper body but also improves your posture and stability.
The traps are involved in various movements, such as shoulder shrugs, pulling exercises, and overhead presses.
In my opinion, including trap workouts in your training routine can help you achieve an explosive result and take your strength training to the next level.
Today, I’ll take you through 5 very effective trap workouts using dumbbells that will help you build an impressive and strong physique.
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1. Barbell Shrugs for Massive Trap Growth
Okay, so this is one of the most effective exercises for targeting the traps and promoting massive trap growth. It is also very easy to perform.
Barbell shrugs can be performed by lifting your shoulders while holding heavy weights in your hands to stimulate muscle growth and increase trap strength.
It is similar to raising your shoulders when you don’t know something.
How do I do this?
- To perform this exercise, stand upright with your feet shoulder-width apart and hold a barbell with an overhand grip
- Keep your arms extended and your shoulders relaxed
- Next, shrug your shoulders upward as high as possible while keeping your arms straight
- Hold the contracted position for a second, then slowly lower the barbell back to the starting position
- Repeat for whichever number of repetitions you want.
2. Dumbbell Upright Rows for Well-Defined Shoulders and Traps
This workout not only targets your traps but also engages your shoulders and upper back muscles, resulting in well-defined shoulders and traps.
How do I do this?
- Start by standing with your feet shoulder-width apart and holding a pair of dumbbells in front of your thighs with an overhand grip (palm facing away from the body).
- Keeping your back straight, lift the dumbbells towards your chin by leading with your elbows.
- Keep your elbows higher than your forearms throughout the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
3. Farmer’s Walks to Engage and Strengthen Traps and Forearms
Farmer’s walks are a functional exercise that not only engages and strengthens your traps but also targets your forearms.
This exercise is similar to carrying heavy objects in each hand while walking or at least holding them for 1 minute, making it highly effective for trap muscle development and grip improvement.
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How do I do this?
- To perform farmer’s walks, grab a pair of dumbbells and hold them at your sides with a neutral grip.
- Keep your shoulders down and back, and walk forward while maintaining an upright posture.
- Take small, controlled steps and engage your traps and forearms to stabilize the weights.
4. Dumbbell High Pulls
This is an exercise that targets your traps, shoulders, and upper-body muscles, which helps develop power and strength.
How do I do this?
- Start in a standing position with your feet shoulder-width apart, holding a pair of dumbbells in front of your thighs with an overhand grip.
- Bend your knees slightly and pull the dumbbells towards your shoulders by extending your hips and shrugging your shoulders.
- As you pull the dumbbells upward, keep your elbows high and your wrists flexed.
- Engage your traps and upper back muscles to lift the weights.
- Slowly lower the dumbbells back to the starting position and repeat for your desired number of repetitions.
5. Trap Bar Deadlifts
This is a compound exercise that targets multiple muscle groups, including the traps, glutes, hamstrings, and lower back. It promotes overall muscle development and trap activation.
How do I do this?
- First, step inside the trap bar and position your feet hip-width apart.
- Bend your knees and hinge at your hips to grip the handles of the trap bar with an overhand grip.
- Keep your chest up, your back straight, and your shoulders back.
- Lift the trap bar by extending your hips and knees while keeping the bar close to your body.
- As you stand up, squeeze your traps and glutes to fully engage the muscles.
- Lower the trap bar back to the starting position with control and then repeat
In conclusion
In my opinion, these are the five trap workouts with dumbbells that you’ll ever need for explosive results.
Incorporating them into your workout routine will lead to significant trap muscle activation and overall strength gains.
Always make sure to start with lighter weights and gradually increase the load as your form and strength improve.
