11 Best Dumbbell Trap Exercises For A Fuller Back And Shoulders

Nothing screams sheer power like a few well-developed traps. You’ll be able to have great arms and shoulders, but in case your traps aren’t as much as snuff, your physique will just look…lacking. Often neglected with direct targeted work, the trapezius muscles add thickness to the back in addition to provide stability for overhead movements and improve upright posture.

While you ask the common gym-goer what exercises they do for his or her traps, they’ll almost certainly answer either barbell or dumbbell shrugs. Trap exercises can go far beyond basic shrugs and be done with a set of dumbbells, and that is what we’ll cover today.

In this text, you’ll be able to expect:

• The 11 Best Dumbbell Trap Exercises
• Advantages of DB Trap Exercises
• Sample Trap Workout
• Wrap Up

11 Best Dumbbell Trap Exercises

We have put together eleven of one of the best dumbbell exercises you’ll be able to do on your traps. In no particular order, they’re:

1. Dumbbell Shrugs
2. Dumbbell Upright Row
3. Dumbbell High Pull
4. Dumbbell Farmer’s Walk
5. Unilateral Dumbbell Shrug
6. Incline Dumbbell Shrug
7. Single-Arm Bent-Over Dumbbell Row
8. Dumbbell Renegade Row
9. Dumbbell Reverse Flyes
10. Laying Dumbbell Y-Raise
11. Dumbbell Seal Row

1. Dumbbell Shrugs

Probably the most well-known trap exercise by far is the dumbbell shrug. The dumbbell shrug is related to helping to construct monstrous upper traps seen on everyone’s favorite bodybuilders. Certainly one of the only yet wrongly performed exercises, a proper dumbbell shrug set will leave you feeling like you’ll be able to’t lift your shoulders greater than an inch upwards.

Step-by-Step Guide:

1. Select the Dumbbells: Select a pair of dumbbells appropriate to your strength level. Favor form over weights you’ll have to make use of momentum to maneuver.
2. Starting Position: Stand together with your feet shoulder-width apart. This will also be performed from a seated position. Hold a dumbbell in each hand together with your arms hanging by your sides. Ensure your palms are facing your body.
3. Perform the Shrug: Keep your arms straight and lift your shoulders as high as you’ll be able to, as when you’re attempting to touch your ears together with your shoulders. The movement should come solely out of your shoulder and trapezius muscles, not your arms.
4. Squeeze on the Top: Once you’ve got raised your shoulders as high as possible, hold the position briefly to “squeeze” the trapezius muscles.
5. Lower the Weights: Slowly lower your shoulders back to the starting position. Ensure that this movement is controlled, not abrupt or bouncy.
6. Repetition: Repeat the movement for the specified variety of repetitions.
7. Respiration: Inhale as you lower the weights and exhale as you lift your shoulders

2. Dumbbell Upright Row

The less-pain-causing alternative to the controversial barbell upright row, a dumbbell upright row allows for a safer, more natural range of motion. Hitting upper traps, front deltoids, and even some chest, this must be an exercise it’s best to work into your routine. You’ll be able to even pick up some recommendations on easy methods to perform it appropriately from our full Upright Row Guide.

Step-by-Step Guide:

1. Select Your Weights: Start with a pair of dumbbells which might be light enough for you to keep up proper form but heavy enough to challenge your muscles.
2. Stand Upright: Stand together with your feet shoulder-width apart. Hold a dumbbell in each hand in front of you, palms facing your body.
3. Grip and Posture: Be sure that your grip is firm and your arms are fully prolonged. Keep your back straight and shoulders relaxed.
4. Lift the Dumbbells: Exhale and lift the dumbbells straight up towards your chest. Drive your elbows up to steer the motion. Keep the dumbbells near your body.
5. Elbow Position: As you lift, your elbows should go higher than your forearms and shoulders. They must be mentioning to the perimeters, not down.
6. Peak Contraction: Once the dumbbells are at chest level, pause briefly at the highest to feel the contraction in your shoulder muscles.
7. Lower the Weights: Inhale and slowly lower the dumbbells back to the starting position in a controlled manner.
8. Repetitions: Repeat.

3. Dumbbell High Pull

The upper-intensity version of upright rowing exercises, dumbbell high pulls, add some explosive movement into the exercise. This implies you’ll be able to throw around higher weight than you’d give you the chance to with a strict upright row.

Step-by-Step Guide:

1. Select Dumbbells: Select a pair of dumbbells. Start with lighter weight until you get the hang of the movement, then challenge yourself.
2. Starting Position: Stand upright together with your feet shoulder-width apart. Hold a dumbbell in each hand in front of your thighs, palms facing your body.
3. Initial Movement: Barely bend your knees and hinge at your hips, lowering the dumbbells to around knee level. Keep your back straight.
4. Explosive Pull: Explosively extend your hips and knees. Concurrently, pull the dumbbells up towards your chin, leading together with your elbows. The dumbbells should follow near your body.
5. Elbow Position: As you pull the dumbbells up, your elbows should go higher than your wrists and shoulders, pointing outwards.
6. Peak Contraction: Briefly pause at the highest of the movement when the dumbbells are at shoulder height or barely above.
7. Controlled Descent: Lower the dumbbells back right down to the starting position in a controlled manner.
8. Repetitions: Repeat for desired reps.

4. Dumbbell Farmer’s Walk

This exercise involves walking while holding a pair of dumbbells. Seems easy enough, right? After 40 yards, chances are you’ll be singing a special tune. Farmer’s Walks leverage the natural ability of the upper traps to hold a load for a protracted period, enhancing each muscle strength and improving your grip endurance.

We go into so much more detail in our full article on the Farmer’s Walk.

Step-by-Step Guide:

1. Select Dumbbells: Select a pair of dumbbells with a weight that’s difficult but lets you hold onto it for not less than 60 seconds. This might be slightly trial and error to start out with. Ensure the load is balanced, i.e., the identical in each hand.
2. Grip and Posture: Stand upright, holding a dumbbell in each hand at your sides. Your grip must be firm, and your arms should hang naturally.
3. Prepare to Walk: Position your feet shoulder-width apart. Keep your back straight, shoulders back, and look forward.
4. Begin Walking: Start walking forward at a controlled, regular pace. Keep the dumbbells at your sides without swinging them.
5. Maintain Form: As you walk, give attention to keeping your shoulders pulled back and down, and your core engaged. Avoid leaning forward or backward.
6. Breathe: Breathe evenly throughout the exercise. Inhale and exhale deeply to keep up a rhythm.
7. Distance and Duration: Proceed walking for a set distance or time. Typical distances range from 20 to 100 feet, or walk for a set duration like 30 to 60 seconds.
8. Finish the Walk: When you reach the top of your set distance or time, rigorously stop walking and lower the dumbbells to the bottom using your legs, not your back.
9. Pro Tip: Attempt to time up the top of your set with returning to a weight bench. Much easier to place the weights on certainly one of those versus the bottom.

5. Unilateral Dumbbell Shrug

The Unilateral Dumbbell shrug is an awesome approach to help correct any muscle imbalances within the traps. Notice certainly one of your traps is larger than the opposite? Unilateral Dumbbell Shrugs might help even the whole lot out, including strength differences.

Step-by-Step Guide:

1. Select a Dumbbell: At this point within the guide, you have to be an authority at picking out the load that’s going to be just right for you.
2. Starting Position: Position your feet shoulder-width apart. Hold the dumbbell in a single hand alongside your body, arm prolonged, and palm facing inwards. Your other hand may be at your side or holding onto something for balance.
3. Perform the Shrug: Keeping your arm straight, elevate the shoulder of the arm holding the dumbbell as high as possible, as if attempting to touch your ear together with your shoulder. The movement must be vertical, not rolling forward or backward.
4. Squeeze and Hold: At the highest of the movement, squeeze for a moment.
5. Lower the Dumbbell: Slowly lower your shoulder back to the starting position. The movement must be controlled, avoiding any sudden drops.
6. Switch Sides: After completing the set, change hands and repeat.
7. Repetitions: Perform an equal amount of reps on both sides.

6. Incline Dumbbell Shrug

A variation on the standard dumbbell shrug, the incline dumbbell shrug changes the angle at which your trap is working. Either by sitting facing forward, where the stress is placed on the front of your upper traps, or laying face down, where many of the work is being done with a mixture of the upper and middle traps, Incline Dumbbell Shrugs are an awesome approach to add some diversity into your trap workouts.

Step-by-Step Guide:

1. Select Your Dumbbells
2. Set the Bench: Adjust an incline bench to a few 45-degree angle.
3. Position Yourself: Lie down on the incline bench together with your chest or back firmly against the bench. Your feet must be flat on the ground for stability.
4. Grip the Dumbbells: Hold a dumbbell in each hand. Allow them to hang straight down out of your shoulders, arms fully prolonged.
5. Perform the Shrug: Elevate your shoulders as high as possible, much like a daily shrug, however the incline angle will shift the main focus barely. The motion should come out of your shoulders, lifting straight up.
6. Squeeze on the Top: Pause briefly at the highest of the movement to squeeze your trapezius muscles.
7. Lower Slowly: Slowly lower the dumbbells back to the starting position, maintaining control throughout.
8. Repeat: Perform the specified variety of repetitions.

7. Single-Arm Bent-Over Dumbbell Row

We love these for a similar reason we love the unilateral dumbbell shrugs, they provide an awesome approach to correct muscle imbalances and rebuild strength. As someone who suffered from a middle back-related injury, these were integral in returning my strength and middle trap development.

Step-by-Step Guide:

1. Select an Appropriate Dumbbell
2. Position Your Body: Stand next to a bench, holding the dumbbell in a single hand. Place your opposite knee and hand on the bench for support. Your back must be parallel to the ground, making a stable, flat table-like position.
3. Align Your Body: Ensure your supporting hand is directly under your shoulder and your knee under your hip for stability. The foot of your prolonged leg must be firmly planted on the ground.
4. Perform the Row: Let the dumbbell hang down out of your shoulder, arm prolonged. Pull the dumbbell upwards towards your ribs, keeping your elbow tight to your body and squeezing your shoulder blade at the highest of the movement.
5. Control the Movement: Deal with a controlled, regular lift and lower the dumbbell back to the starting position. Avoid any swinging or jerky motions.
6. Switch Sides: After completing your reps, switch the dumbbell to the opposite hand and repeat the method.
7. Respiration: Exhale as you bring the dumbbell up and inhale as you lower it.

8. Dumbbell Renegade Row

The Dumbbell Renegade Row not only has an awesome name but is a improbable upper-body exercise. Going down in a push-up position, the Renegade Row forces your upper back to have interaction to maintain you stable, ensuring that tension is nearly constant. While it isn’t a trap-specific exercise, your middle and lower traps will get a heckuva workout.

Step-by-Step Guide:

1. Select Dumbbells: Unless you are really advanced, use hexagon weights! Round dumbbells will make this movement incredibly difficult for many.
2. Start in Plank Position: Get right into a high plank position together with your hands gripping the dumbbells. The dumbbells must be parallel and shoulder-width apart. Your body should form a straight line out of your head to your heels.
3. Stabilize Your Core: Engage your core muscles to stabilize your body. Keep your hips as still as possible to avoid rocking side to side through the exercise.
4. Row with One Arm: Lift one dumbbell off the bottom by rowing the load up towards your side. Keep your elbow near your body and focus on using your back muscles to perform the row.
5. Controlled Movement: Slowly lower the dumbbell back to the starting position. Ensure this movement is controlled to maximise muscle engagement.
6. Switch Arms: Perform the row with the opposite arm. This completes one repetition.
7. Respiration: Exhale as you row the dumbbell up and inhale as you lower it back down.
8. Repetitions: Proceed alternating arms for the specified variety of repetitions.

9. Dumbbell Reverse Flye

While most individuals consider dumbbell reverse flyes as a rear delt exercise (coincidentally, this made our list of best Upper Back Exercises, too), with slightly modification, you’ll be able to hit your middle and lower traps as well. Certainly one of the keys to this exercise is to drive together with your elbows, considering of attempting to squeeze a pen between your shoulder blades.

Step-by-Step Guide:

1. Select Dumbbells: Select a pair of dumbbells with a manageable weight, as this exercise requires good control and form to be effective.
2. Starting Position: Grasp a dumbbell in each hand together with your feet shoulder-width apart. With a slight bend in your knees, lean forward on the hips, keeping your back flat. Let the dumbbells hang down in front of you, palms facing one another.
3. Perform the Fly: With a slight bend in your elbows, move the dumbbells out to the perimeters in a large arc until they’re level together with your shoulders. The motion must be like spreading your wings.
4. Squeeze Your Shoulder Blades: At the highest of the movement, squeeze your shoulder blades together to maximise the engagement of the upper back and rear deltoids.
5. Controlled Descent: Slowly lower the dumbbells back to the starting position, maintaining the slight bend in your elbows throughout.
6. Respiration: Exhale as you lift the dumbbells and inhale as you come to the starting position.
7. Repetitions: Perform the specified variety of repetitions.

10. Laying Dumbbell Y- Raise

Certainly one of the least heard of dumbbell trap exercises on this list, the Dumbbell Y-Raise is the most effective ways to hit your lower trap muscles. This unusual exercise may be done on a bench, but when the benches at your local gym are too low, you’ll be able to perform it standing by bending over on the waist, simulating a prone position.

1. Select Dumbbells: Select lightweight dumbbells, as this exercise focuses on control and form.
2. Position Your Body: Lie face down on a flat bench together with your arms prolonged straight in front of you, holding the dumbbells. Ensure your feet are either resting on the bottom or hanging off the top of the bench.
3. Prepare for the Raise: Align your body in order that your chest is comfortably positioned on the bench and your neck is in a neutral position. Your palms must be facing one another.
4. Perform the Y Raise: Keeping your arms straight and elbows barely bent, lift the dumbbells up and outward in a Y shape. Elevate your arms until they’re in keeping with your body.
5. Controlled Movement: Slowly and easily raise the dumbbells, specializing in engaging the muscles in your upper back and shoulders.
6. Peak Contraction: At the highest of the movement, when your arms are prolonged within the Y position, pause briefly to squeeze your shoulder blades together.
7. Lower the Dumbbells: Gently bring the dumbbells back to the starting position slowly.
8. Respiration Pattern: Inhale as you lower the weights and exhale as you lift them.
9. Repetitions: Complete your set with the specified variety of repetitions.

11. Dumbbell Seal Row

As silly because the name is, these guys work. Dumbbell Seal Rows are a improbable approach to be sure that your back is doing all of the work and never body momentum. Individuals with long arms can have a little bit of difficulty doing this one, especially if their gym has a difficulty with propping up a weight bench on weights or platforms.

For a more in-depth take a look at the advantages, take a look at our full article on Seal Rows

Step-by-Step Guide:

1. Set Up the Bench: Place a flat bench on top of two raised platforms (like boxes or stacks of weight plates) so there’s space underneath for the dumbbells to maneuver freely.
2. Lie on the Bench: Lie face down on the bench, ensuring your chest is firmly on the bench and your feet are either on the bottom or hanging off the top of the bench.
3. Grab the Dumbbells: Position the dumbbells in a spot where you’ll be able to reach them while laying down. Reach down and grab them with a neutral grip (palms facing one another).
4. Perform the Row: Pull the dumbbells straight up towards your rib cage, keeping your elbows near your body. Deal with contracting your shoulder blades together at the highest of the movement.
5. Controlled Movement: Slowly lower the dumbbells back to the starting position under control.
6. Respiration: Breathe in as you lower the dumbbells, and exhale as you lift them.
7. Repeat: Complete the specified variety of repetitions.

Advantages of Dumbbell Trap Exercises

So we have given you eleven exercises that may significantly help with trapezius development. But why would you select those over a tried and true exercise like barbell shrugs? We now have provide you with 4 most important the explanation why you have to be using dumbbells to hit your trap muscles.

1. Range of Motion

Dumbbells allow for a bigger range of motion in trap exercises in comparison with barbells or machines. This prolonged movement range enables more comprehensive muscle fiber activation, more activation means more potential for increased growth. Dumbbells also allow for natural movement patterns, accommodating individual joint mechanics and reducing the danger of injury.

2. Balanced Development

Using dumbbells for trap exercises helps promote balanced muscular development. Since both sides of the body works independently, unilateral training with dumbbells helps to discover and proper strength imbalances between either side of the body. This balanced approach contributes to symmetrical muscle growth and functional strength.

3. Isolation

Dumbbell trap exercises offer superior muscle isolation capabilities. They permit targeted engagement of the traps without excessive involvement of auxiliary muscle groups. This isolation is crucial for focused muscle strengthening and hypertrophy, ensuring the trapezius muscles are adequately stimulated for growth.

4. Increased Stabilizer Muscle Recruitment

Dumbbell exercises require more stabilization, engaging the first muscles and various stabilizer muscles across the shoulder and upper back. This increased recruitment enhances overall shoulder stability, improves joint health, and contributes to the event of a stronger, more resilient upper body.

Sample Trap Workout

Here is an example of a trap workout that you may tack on to the top of your back or shoulder routine to hit all parts of the trapezius muscle.

• DB Shrugs: 4 sets of 8-12 reps
• Single Arm Bent-Over DB Rows: 4 sets of 8-12 reps per arm
• Laying DB Y-Raise – 3 sets of 15-20 reps

Wrap Up

Well, there you’ve eleven different dumbbell trap exercises you’ll be able to work into your gym routine. When putting together a trap workout plan, remember to select exercises that hit all of the parts of the traps, not only shrugging motions to accumulate the highest of your traps. Well-developed traps may give your back the thickness that’s lacking in most casual lifters. In case you’re on the lookout for more trap ideas, you’ll be able to take a look at our article on the Best Upper, Middle, and Lower Trap Exercises. In case you are planning on doing these at home, then it’s best to end up a set of the Best Dumbbells For Home Gyms. If space is a difficulty, then you definately can take a look at our list of the Best Adjustable Dumbbells.