The trapezius (or ‘traps’) is a large muscle that makes up the bulk of the upper back and is responsible for head movement, posture, and shoulder health.
But what if you only have a pair of dumbbells available? Can you train that area effectively?
Fortunately, yes. Let’s look at some of the best exercises, along with two dumbbell trapezius workouts you can do.
Table of Contents
Main Takeaways
5 Dumbbell Trapezius Exercises
1. Standing Dumbbell Shrug
The standing dumbbell shrug is perhaps the most popular exercise you can do. Stand tall with a weight in each hand, and shrug your shoulders as high as possible.
You can perform these by training one side at a time (holding one dumbbell in one hand) or both together.
2. Bench Incline Dumbbell Shrug
This lesser-known variation targets the trapezius from a slightly different angle. The objective is to lie face down on an incline bench and shrug your shoulders while holding a pair of dumbbells.
3. Dumbbell Upright Row
Dumbbell upright rows are a fantastic movement to develop your shoulders, biceps, and trapezius, so long as you can do them without any shoulder joint discomfort. Using dumbbells allows you to vary your grip to what feels comfortable.
The objective is to raise the weights in one fluid motion until they are at lower chest level.
4. Dumbbell Face Pull
Arguably the least popular movement on our list, the dumbbell face pull is a variation you perform by bending over like a row and pulling the weights from your sides toward your face.
Proper execution means having good control and using a full range of motion, which means you’ll probably need to use 50-60% of the weight you usually lift on lateral raises.
5. Dumbbell Farmer’s Walk
The dumbbell farmer’s walk is a full-body movement that offers a variety of benefits, including placing a significant amount of weight on your trapezius in a stretched position.
This is a fantastic way to stimulate growth while keeping your shoulders in the same position from start to finish.
2 Dumbbell Trapezius Workouts
Intermediate Dumbbell Trapezius Workout
| Exercise | Sets | Reps | Rest Period (mins) |
|---|---|---|---|
| Standing Dumbbell Shrug | 3 | 8-10 | 2 |
| Dumbbell Upright Row | 3 | 12-15 | 1.5 |
| Dumbbell Face Pull | 3 | 15-20 | 1-1.5 |
This balanced dumbbell trapezius routine trains the traps during each exercise while also working other upper back muscles, the shoulders, and the biceps. Aside from shrugs, you can enjoy horizontal and vertical pulling for more balanced upper body development.
Adjust the number of sets based on your individual preferences and recovery ability.
Circuit-Style Dumbbell Trapezius Routine
| Exercise | Sets | Reps | Rest Period (mins) |
|---|---|---|---|
| Standing Dumbbell Shrug | 2-3 | 10-12 | - |
| Dumbbell Upright Row | 2-3 | 12-15 | - |
| Bench Incline Dumbbell Shrug | 2-3 | 12-15 | - |
| Dumbbell Face Pull | 2-3 | 15-20 | - |
| Dumbbell Farmer’s Walk | 2-3 | * | 2-3 |
The objective is to perform the movements back to back with little to no rest in between. Push hard on each movement, but train with an even tempo and avoid using momentum.
Once you do the farmer’s walk (*pick heavy dumbbells you can carry for at least 10-15 seconds), rest for up to three minutes, and do another round. Aim for 2-3 rounds total.
Build Stronger Traps with Dumbbells
Training your trapezius with dumbbells is not only effective but also incredibly versatile. With exercises like shrugs, upright rows, and farmer’s walks, you can target different parts of the traps and build a balanced, strong upper back. Whether you prefer a focused workout or a high-intensity circuit, these routines will challenge your muscles and help you achieve noticeable gains. (1)
Check out our other dumbbell workouts.
Enhance your shoulder workout by incorporating dumbbell trapezius exercises, bench dips, cable tricep workouts, eccentric pull-ups, and other strength-building movements to develop well-rounded upper body strength.
Building muscle after 50 is achievable with the right strength training routine, focusing on exercises like tricep dips and dumbbell trapezius workouts to maintain muscle mass and overall fitness.
David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.
References
1) Trapezius. (n.d.). Physiopedia. https://www.physio-pedia.com/Trapezius