Traps Workout With Dumbbells

The trapezius muscles, or "traps," in your upper back and neck often get overlooked for other, more-visible muscles in your chest and arms, such as your pecs and biceps. However, well-built traps give you the look of strength and power since they are visible at the base of your neck from both the front and back. But even if the bodybuilder physique isn't your goal, strong traps support your posture, aid in shoulder movements and add to the overall strength of your back. A pair of dumbbells is all you need to improve the look and feel of this functional muscle.

  1. Trapezius

    • The trapezius is divided into three parts: upper, middle and lower. It is one of the main muscles in your back and can be seen as a diamond-shaped muscle that runs from your neck, out to your shoulders and then down to the middle of your back. The main function of the trapezius muscle is shoulder elevation. A dumbbell training program effectively strengthens both sides of your trapezius with equal amounts of resistance.

    Workout Guidelines

    • Warm up your traps before you begin your resistance workout. Perform 5 to 10 minutes of full-body movement such as walking, swimming, dancing, rowing or skating. A warm muscle responds with an increased range of motion so you receive greater strengthening benefits. At the end of your workout, stretch your upper back to further increase your flexibility. Perform a stretch such as clasping your hands together in front of you, straightening your arms, pushing your palms away from you and rounding your upper back.

    Shrugs

    • Shoulder shrugs with dumbbells are an exercise that focuses on your traps. Stand tall and hold a dumbbell in each hand. Straighten your arms at your sides with your palms facing in. Exhale and raise your shoulders toward your ears. Lift your shoulders as high as possible without rolling your shoulders forward or backward. Inhale and lower your shoulders to the starting position. Complete one to three sets of eight to 12 repetitions. Select a dumbbell weight that you can lift at least eight, but no more than 12 times.

    Upright Rows

    • Upright rows are another trapezius-building exercise. Stand tall with a straight back and hold a dumbbell in each hand. Straighten your arms and position your hands on the front of your thighs so your palms are facing your thighs. Exhale, bend your elbows and raise the dumbbells to the top of your chest, keeping your palms facing your body. As you do this, keep the weights close to you and let your elbows lead the movement. Your elbows should always be higher than your hands during the upright row. Inhale, straighten your arms and return to the starting position. Use a weight that you can lift eight to 12 times and for one to three sets.