If you’re looking to get that thick, powerful upper back that screams, then it’s time to give your traps some love with the dumbbell exercises that we’re going to cover today.
While barbell movements like deadlifts and power cleans are great for developing your trapezius muscles, not everyone has access to a barbell or wants to risk injury by attempting to maneuver one for the first time. Fortunately, dumbbells can get the job done just as well.
Today’s article will provide you with all of the information you need about the best trap dumbbell exercises. Let’s grow those traps big and strong!
What Are the Traps?
Your traps or trapezius muscles are the large, kite-shaped muscles that run from the base of your skull down to the middle of your back and extend out to your shoulders.
If you’ve ever wondered why some people have what appear to be small mountains growing between their neck and shoulders, it’s because they’ve been training their traps, likely with heavy shrugs, deadlifts, and rows.
To further clarify, the trapezius is divided into three sections, as follows:
Upper Traps: This is the portion that sits between your neck and shoulders. This is what most people focus on when they train traps.
Middle Traps: These are found in the center of your upper back, these help with scapular retraction (pulling your shoulder blades together).
Lower Traps: Running down toward the middle of your back, these are crucial for stabilizing your shoulders and improving posture.
Building up all three sections will give you a balanced, well-developed upper back that looks impressive from every angle.
Related Post: 5 Lower Trap Exercises
Why Are Strong Traps Important?
As you’re about to see, from strength and stability to better posture and injury prevention, training your traps is very important.
1. Strength and Stability
Your traps play a massive role in stabilising your shoulders and upper back. If you want to lift heavier in movements like deadlifts, overhead presses, or even bench presses, strong traps will give you the support you need.
2. Posture Improvement
Strengthening your traps can help correct poor posture by pulling your shoulders back and preventing that dreaded rounded-back look.
3. Injury Prevention
Weak traps can lead to shoulder instability and increase your risk of injuries, especially in sports that involve overhead movements like basketball, volleyball, or weightlifting.
4. Aesthetic Appeal
Well-developed traps just look awesome. If you want a thicker, more powerful-looking upper body, you can’t ignore your traps.
5 Best Trap Dumbbell Exercises
Now that we know why traps are important, let’s go through the best dumbbell exercises to build them.
These will hit all three sections of the trapezius, helping you grow strong, defined traps.
1. Dumbbell Shrugs
This is the OG trap exercise, and for good reason. Dumbbell shrugs isolate the upper traps and allow you to go heavy. Avoid rolling your shoulders as this won’t engage the traps more and could mess up your shoulders. Stick to a straight-up-and-down motion.
How to Do It
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Stand tall with a dumbbell in each hand, arms fully extended at your sides.
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Keep your shoulders relaxed, then shrug them straight up toward your ears.
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Hold for a second at the top, squeezing your traps.
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Lower slowly and repeat. Aim for 8 to 12 reps and up to 5 sets.
2. Dumbbell Upright Rows
This exercise works the traps along with the shoulders, making it a great compound movement. Don’t pull too high because bringing the dumbbells too close to your chin can cause shoulder pain. Aim for upper chest height.
How to Do It
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Hold a dumbbell in each hand with an overhand grip, arms fully extended in front of you.
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Pull the dumbbells straight up to chest height, keeping them close to your body.
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Your elbows should be higher than your wrists at the top of the movement.
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Lower back down and repeat. Aim for 8 to 12 reps and up to 4 sets.
Related Post: How to Stretch Your Deltoids
3. Dumbbell Farmer’s Walk
This move is simple but highly effective for trap development and overall grip strength. If you also want to challenge your core to the maximum, try doing single-arm farmer’s walks.
How to Do It
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Grab a heavy dumbbell in each hand and stand tall.
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Walk forward while keeping your shoulders pulled back and your traps engaged.
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Keep your core tight and avoid leaning forward.
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Walk for 30-60 seconds, then rest and repeat, up to 3 times.
4. Dumbbell Face Pulls
Face pulls are excellent for targeting the middle and lower traps, improving posture and shoulder health. You can perform this with dumbbells by pulling them toward your face in a controlled motion.
How to Do It
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Bend over at the hips so you are leaning forward, while keeping your back straight.
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Hold a dumbbell in each hand with a neutral grip (palms facing each other).
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Pull the dumbbells toward your face, keeping your elbows high and squeezing your shoulder blades together.
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Slowly return to the starting position and repeat. Aim for 10 reps and 3 sets.
5. Dumbbell Reverse Flys
This move is a killer for the middle traps and rear delts. Avoid using momentum and control the movement to get the most out of your traps.
How to Do It
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Hold a dumbbell in each hand and hinge forward at the hips.
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With a slight bend in your elbows, lift the dumbbells out to the sides.
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Squeeze your shoulder blades at the top before slowly lowering them back down. Aim 10 to 12 reps and up to 4 sets.
Related Post: 8 Exercises to Target the Rear Deltoids
How to Grow Bigger Traps with Dumbbells
Now that you have your exercises, here are some tips to maximize your trap growth:
1. Train Them More Than Once a Week
Your traps recover quickly, so hitting them twice a week, or more, can help accelerate growth.
2. Use Heavy Weights
Go as heavy as you can while maintaining proper form. The traps respond well to progressive overload, so challenge yourself.
3. Focus on Slow Eccentrics
Lowering the weight slowly increases time under tension, which leads to more muscle growth.
4. Don’t Forget Your Lower Traps
Most people only focus on the upper traps, but strong lower traps improve posture and overall back aesthetics.
5. Eat Enough Protein
If you want those traps to grow, your muscles need fuel. Make sure you’re getting enough protein to support recovery and hypertrophy.
Final Thoughts
Building big traps doesn’t require fancy machines or a fully stocked gym. With a pair of dumbbells and some dedication, you can carve out a set of traps that everyone will be jealous of. Now, go get some dumbbells and start building those big traps!
