Best traps workouts with dumbbells

You know you’re a seasoned gymaholic when someone says, ‘Nice traps!’ and you don’t know if they mean muscles or they’re just impressed by your ability to catch a compliment. To put this confusion to rest, in this blog, we’ll show you the best traps workouts with dumbbells, how to get bigger traps and plenty more. But before diving deeper into that, let’s take a closer look at the anatomy of the trap muscles.

Anatomy of the trap muscles

The trap muscles, or trapezius muscles, are large muscles in your back and neck. They are shaped like triangles and run from the base of your skull down to your shoulders. These muscles help you move your head in different directions, like looking up, down, and turning to the sides. They also play an important role in keeping your shoulders stable and strong. When you carry heavy things or do activities like lifting, the trap muscles work hard to support your neck and shoulders.

Traps workouts with dumbbells

Dumbbell shrugs

Easily one of the best isolation exercises for traps, the dumbbell shrug will top most lists for best traps workouts with dumbbells. In fact, in the words of 7-times Mr Olympia, Arnold Schwarzenegger, “Never neglect dumbbell shrugs; they are the secret to developing an impressive upper body and creating the illusion of strength and power.” Thankfully, performing dumbbell shrugs is easy!

Just imagine you have two little suitcases (dumbbells) by your sides. Stand up tall with your feet shoulder-width apart. Hold a dumbbell in each hand, and let your arms hang straight down naturally. Now, gently lift your shoulders straight up as if trying to touch your ears, just like when you say, “I don’t know!” Hold the shrug at the top for a moment, feeling your upper back muscles working. Then, slowly lower your shoulders back down to the starting position. Keep your back straight, and don’t bend your elbows, and that’s it! Try to do the exercise slowly and smoothly, focusing on feeling the muscles in your upper back doing the work.

Bent over lateral dumbbell raises

Another solid contender for the best traps workouts with dumbbells is the bent over lateral dumbbell raises. This one’s a bit of an advanced workout as it targets the lower trap muscles, and it might take a while before you start seeing results from it. That said, if you already have well-developed trap muscles, then this is one of the best traps workouts with dumbbells that you can do. Simply because it’s a great workout for definition will help you go that one step further in making your traps stand out. Plus, it’s also an incredible exercise to build full, round shoulders as it targets the rear deltoids too.

To perform the seated bent-over lateral dumbbell raises, find a comfortable chair and sit up straight. Grab a dumbbell in each hand and let them hang down by your sides, just like holding the straps of a grocery bag. Bend forward from your hips, maintaining a flat back as if you were reaching for something on the floor. Now, slowly lift the dumbbells out to the sides until your arms are parallel to the floor. Hold this position briefly, and then lower the dumbbells back down in a controlled manner.

Dumbbell upright row

The dumbbell upright row is pretty much a must-do exercise if you want a more defined and muscular upper back and neck. It primarily targets the upper trap and deltoid muscles. Plus, unlike other trap workouts, it’s not hyper-focused on the traps alone. Instead, it engages multiple upper body muscles, including the biceps, forearms, and upper back, improving overall strength and muscle balance.

To perform this exercise, stand with your feet shoulder-width apart, holding dumbbells in front of your thighs and your palms facing the body. Engage your core and lift the weights upward, keeping them close to your body. Then pull your elbows up and out as you raise the dumbbells, reaching shoulder level. Hold briefly, before lowering the weights back down slowly.

Lastly, it’s worth noting that the trapezius muscle has a high endurance threshold, so you can train it several times a week as long as you’re following the principles of progressive overload correctly. That said, now that you know the best traps workouts with dumbbells, let’s take a closer look at the do’s and don’ts of best traps workouts with dumbbells.

Do’s and don’ts of best traps workouts with dumbbells

All the exercises mentioned above are some of the best traps workouts with dumbbells. However, they should be considered as the fundamental exercises that lay the groundwork for a comprehensive trap workout. For optimal results, it is essential to incorporate a variety of grips and angles to target different areas effectively.

As far as the recommended routine is concerned, aim for 8-12 reps per set. Use a weight that challenges you to complete the desired reps with proper form. As you get stronger, progressively increase the weight while staying within this rep range. Alternatively, for muscular endurance, you can do higher reps of 12-20.

Lastly, you can train trap muscles 2-3 times per week, but it’s recommended that there’s at least 48 hours of rest between sessions to allow for proper muscle recovery.

How to squeeze better results out of your routine?

Anyone who’s ever lifted a dumbbell knows that diet, working out, and supplements are the 3 most important levers to build an aesthetic body. Assuming you’ve got diet and working out dialed in, and supplements are the only missing puzzle piece, we’ve got some powerful supplements that can help you get results in weeks that most gym rats can’t get in months. We’re talking about supplements like Matrix Black and SD Matrix that can help you gain around 20 pounds of muscle. And we’ve also got some relatively lighter supplements like RAD-140 and Epistane that can help you gain close to 12 pounds of muscle in only one cycle.

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Conclusion: best traps workouts with dumbbells

Conclusively, incorporating these effective dumbbell exercises into your trap workouts with dumbbells can lead to impressive results. Dumbbell shrugs, bent-over lateral raises and dumbbell upright rows specifically target the trapezius muscles, helping you build size and definition in your upper back and neck. Maintaining proper form and gradually increasing the weight will enhance your trap development. Remember to allow sufficient rest between sessions and consider higher reps for muscular endurance. Combine these workouts with a balanced diet and consistent training for optimal results.

With dedication and the right approach to trap workouts with dumbbells, you’ll be on your way to achieving a well-defined and strong upper body. Having said that, hopefully, this blog answered all your questions about the best traps workouts with dumbbells. Happy lifting!