Trapezius Workouts Using Dumbbells

The trapezius is a diamond-shaped muscle that covers the back of the neck, shoulders and thoracic region of the back. The trapezius stabilizes and moves the shoulder blade. The trapezius is divided into the upper, lower and middle regions. You can strengthen and develop these muscle areas by using dumbbells for maximum range of motion.

  1. Trapezius Function

    • The upper trapezius, which runs from the base of the skull to the clavicle, is used to raise the shoulder blades and stabilize the shoulder girdle. The lower trapezius runs from the scapula to the thoracic region of the spine and is used to draw the shoulder blades down. The middle trapezius runs from the scapula to the lower cervical and upper thoracic regions of the spine and is used to stabilize the shoulder girdle and move your arms.

    Dumbbell Shrugs

    • The dumbbell shrug targets the upper trapezius muscle among others. Stand with feet shoulder-width apart while holding the dumbbells at your side. Raise your shoulders as high as you can. Slowly lower them and repeat. Keep the movements slow and controlled and move only the shoulders. Do not roll the shoulders. The shrug also will work the middle trapezius muscle.

    Lying Dumbbell Row

    • The lying dumbbell row works the lower and middle areas of the trapezius. Start by lying chest down on a bench that has been raised so that your arms can fully extend down. Hang your arms below the bench with a dumbbell in each hand. Pull the dumbbells up your side until your elbows are just above your back. Return to the starting position and repeat.

    Upright Row

    • The upright row works the middle trapezius and lower trapezius among other muscles. Stand holding dumbbells in each hand with your arms in front of you and palms facing you. Pull the dumbbells up the front of your body, bending your elbows out to the sides. Slowly lower and repeat.

    Bent-Over Dumbbell Row

    • The bent-over dumbbell row will work the middle and lower trapezius. To start, kneel on a bench with your left leg and place your left hand on the bench in front of you. Grasp a dumbbell in your right hand and let your arm hang down. While focusing on using the back muscles and not your arms, pull the weight up to your side until the dumbbell touches your rib cage. Return to start and repeat. Do the other side also.