Trap Workout With Dumbbells – 15 Exercises

Written by James C., M.S.(C), PT

| Published on

| Last updated on

Fact Checked

Unlock your potential to achieve stronger, larger trapezius muscles with our in-depth guide to a trap workout with dumbbells.

Whether you’re a beginner or a seasoned veteran, this guide will provide you with the knowledge and workouts you need to take your trap training to the next level.

Remember, you can conveniently do these workouts at home, as the only equipment you’ll need are a pair of dumbbells.

What are the Trapezius Muscles and Why Are They Important?

Trap Workout With Dumbbells

The trapezius muscles, often referred to as ‘traps’, are a large muscle group in the upper back.

They extend from the base of the skull down to the middle of the back and fan out to the shoulder blades.

Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review

The traps are responsible for various movements of the neck and shoulder.

Strong, well-defined traps are often sought after for aesthetic reasons.

They help to frame the upper body, creating a broad-shouldered look that is typically associated with a strong, fit physique.

Beyond the aesthetic appeal, developing the traps is crucial for maintaining healthy shoulder function and upper body strength.

How to Workout Traps with Dumbbells: 15 Essential Exercises

Trap Workout With Dumbbells

Dumbbells offer an effective way to isolate and challenge your traps, and they’re a versatile addition to any home workout arsenal.

Here are 15 dumbbell exercises that will target your traps and help to build strength and definition.

1. Dumbbell Shrugs

This classic trap exercise is simple but effective. Stand with a dumbbell in each hand, then lift your shoulders as high as possible, squeeze at the top, and lower slowly.

2. Farmer’s Walk

Hold a dumbbell in each hand and walk for a predetermined distance or time. Keep your shoulders back and your chest out as you walk.

3. Dumbbell Upright Row

Start with a dumbbell in each hand at your sides. Lift the dumbbells straight up, keeping them close to your body, until they’re in line with your chest, then lower them slowly.

4. Bent Over Lateral Raises

Bend at the hips with a dumbbell in each hand. Raise your arms out to the side until they’re parallel with the floor, then slowly lower them.

5. Dumbbell Deadlift

A compound movement that targets multiple muscle groups, the deadlift also provides a great workout for the traps.

6. Dumbbell High Pull

Start with a dumbbell in each hand, palms facing you. Pull the dumbbells up to shoulder height while keeping your elbows higher than the dumbbells.

7. Dumbbell Incline Shrug

Lie face down on an incline bench with a dumbbell in each hand. Shrug your shoulders towards your ears, hold, and lower slowly.

Trap Workout With Dumbbells

8. Dumbbell Overhead Carry

Hold a dumbbell in each hand over your head, fully extending your arms, and walk for a predetermined distance or time.

9. Dumbbell Reverse Fly

Bend at the hips with a dumbbell in each hand. Raise the dumbbells out to your sides until your arms are parallel with the floor, then lower them slowly.

Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works

10. Seated Dumbbell Clean

Sit on the edge of a bench with a dumbbell in each hand. Bend at your elbows and pull the dumbbells up to shoulder height, then lower them.

11. Dumbbell Row to Neck

Bend at the hips with a dumbbell in each hand, palms facing in. Pull the dumbbells up to your neck, then lower them slowly.

Broscience Verdict
D-Bal | Legal Dianabol Alternative
4.8

Legal muscle-building supplement that's designed to mimic the effects of dianabol without all side effects.

Find Best Price

12. Dumbbell Scaption

Hold a dumbbell in each hand with your arms at a 30-degree angle to your body. Lift the dumbbells until they’re at shoulder height, then lower them slowly.

13. Seated Dumbbell Shrug

Sit on a bench with a dumbbell in each hand. Lift your shoulders as high as possible, squeeze at the top, and lower slowly.

14. Dumbbell Y Raise

Lie face down on an incline bench with a dumbbell in each hand. Lift the dumbbells in a Y shape until your body forms a Y shape, then lower slowly.

15. Dumbbell Trap 3 Raise

Stand with a dumbbell in each hand, palms facing in. Raise the dumbbells in front of you at a 30-degree angle until they’re at shoulder height, then lower slowly.

Your traps workout at home with dumbbells has just been made easier and more effective. Remember to properly warm-up before starting your workout, maintain good form throughout, and cool down afterwards. With consistent effort, you’ll notice the gains in your trap muscles in no time.

My recommended supplements

Testo Booster
Natural Testosterone Booster For Men
4.9

By cutting out the middle-men we were able to produce super high-quality booster packed with all the right ingredients to stimulate natural testosterone production.

Buy Now How It Works
Powerful Fat Burner
Fat Burner Diet Drops: Ultra Fat Loss Supercharger
4.9

Are you serious about FINALLY losing that stubborn belly fat? Then this is for you. Powerful fat burner that helps you supercharge your metabolism for fast results.

Get 25% OFF How It Works
Testosterone Booster
TestoPrime | Natural Testosterone Booster
4.8

Unleash the full testosterone-producing potential in your body. Improve muscle growth and increase fat loss fast.

Learn more Read My Review
Best For Bulking
Best Bulking Stack For Muscle Growth
4.9

Try this for rapid size, strength, and muscle-building results.

Learn more Read My Review

Leave a Comment

25 Shares
Share25
Tweet
Pin