8 Best Traps-Building Dumbbell Exercises

Something I’ve learned over the years is that every muscle in your body is important, and that includes the traps, AKA the trapezius. So, what are the best dumbbell exercises to build big traps?

Some of the best dumbbell exercises to build big traps include dumbbell shrugs, upright rows, the farmer’s walk, dumbbell high pulls, reverse flyes, dumbbell deadlifts, lateral raises, and more!

Keep reading and find out what your traps are, why you need strong traps, and what the 8 best trap-building dumbbell exercises are.

1. What Are Your Traps?
2. Anatomy of the Trapezius
3. Benefits of Having Strong Traps
   1. Postural Support
   2. Enhanced Athletic Performance
   3. Injury Prevention
   4. Neck and Upper Back Health
   5. Aesthetic Appeal
   6. Improved Functional Strength
4. The Function of the Trapezius Muscle
   1. Movement of the Scapulae
   2. Supporting the Neck
   3. Stabilizing the Spine
   4. Assisting in Respiratory Function
   5. Facilitating Upper Limb Movement
5. Best Dumbbell Exercises to Build Traps
   1. 1. Dumbbell Shrugs
   2. 2. Upright Rows
   3. 3. Farmer’s Walk
   4. 4. Dumbbell High Pulls
   5. 5. Reverse Flyes
   6. 6. Dumbbell Deadlifts
   7. 7. Seated Dumbbell Press
   8. 8. Dumbbell Lateral Raises
6. Building Strong Traps with Dumbbells – Final Thoughts

What Are Your Traps?

The trapezius muscle, commonly referred to as the “traps,” is a large, diamond-shaped muscle that extends across the back of the neck and shoulders and down the middle of the back, up to the lower thoracic vertebrae. It’s one of the major muscles in the upper back and plays a crucial role in the movement and stability of the shoulder blades (scapulae) and the spine.

This muscle is not just important for its physical actions; it also plays a vital role in the aesthetic appearance of the upper body. Well-developed traps contribute to a strong, athletic physique and are often a focus for bodybuilders and athletes.

The trapezius muscle is involved in a variety of daily activities, from simple tasks like turning your head to complex movements in various sports. It’s an essential component of the musculoskeletal system, providing support to the neck and thoracic spine and enabling a wide range of upper body movements.

Anatomy of the Trapezius

Anatomically, the trapezius is divided into three main parts: the upper, middle, and lower fibers, each with distinct functions. The upper fibers are responsible for elevating the shoulder blade and extending the neck, a movement often seen when shrugging your shoulders.

The middle fibers primarily retract the scapulae, pulling the shoulder blades towards the spine, which is critical for proper posture. The lower fibers assist in moving the scapulae downwards and also aid in rotating the scapulae during arm movements.

Grow your triceps with these dumbbell exerices!

Benefits of Having Strong Traps

Strong trapezius muscles are crucial for several reasons.

Postural Support

The traps play a key role in maintaining proper posture. They support the neck and upper spine, helping to alleviate stress and strain in these areas. Strong traps can prevent common postural problems like rounded shoulders and forward head posture.

Enhanced Athletic Performance

Athletes benefit greatly from strong traps. These muscles are involved in movements such as lifting, pulling, and throwing. Well-developed traps can improve performance in sports like swimming, baseball, and weightlifting.

Injury Prevention

Strong traps protect the shoulder joints by stabilizing the scapulae. This stabilization is vital for movements involving the arms and shoulders, reducing the risk of injuries such as rotator cuff issues.

Neck and Upper Back Health

Strong traps support the neck and can alleviate tension and discomfort caused by prolonged sitting or standing, especially in occupations that require these postures.

Aesthetic Appeal

In bodybuilding and physical fitness, well-developed traps contribute to a more powerful and balanced upper body appearance. They create a more pronounced neck and shoulder line, which is desirable in many fitness circles.

Improved Functional Strength

Everyday activities like carrying groceries, lifting objects, or even performing household chores involve the traps. Strong traps enhance the ability to perform these daily tasks with ease.

The Function of the Trapezius Muscle

The trapezius muscle serves several critical functions in the human body.

Movement of the Scapulae

The traps facilitate various movements of the shoulder blades, including elevation (raising), depression (lowering), retraction (pulling back), and rotation. These movements are integral to most arm and shoulder activities.

Supporting the Neck

The upper fibers of the trapezius help extend and rotate the neck. This function is particularly noticeable when looking up or turning the head side to side.

Stabilizing the Spine

The trapezius muscles contribute to the stability of the spine, particularly the cervical (neck) and thoracic (upper back) regions. This support is crucial for maintaining an upright posture and for movements that involve bending and twisting the upper body.

Assisting in Respiratory Function

While not a primary function, the traps assist in deep breathing by helping elevate the thoracic cage, which can be particularly noticeable during vigorous activities.

Facilitating Upper Limb Movement

The trapezius works synergistically with other muscles in the shoulder girdle to facilitate a range of movements in the upper limbs, from basic actions like reaching and lifting to complex athletic maneuvers.

Dumbbell Exercises for Huge Biceps!

Best Dumbbell Exercises to Build Traps

Let’s take a closer look at the eight best dumbbell exercises to build big and strong traps.

1. Dumbbell Shrugs

Targeted Muscles: Primarily targets the upper trapezius muscles.

Instructions:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
2. Keep your arms straight, but not locked at the elbows.
3. Elevate your shoulders as high as possible, as if you are trying to touch your ears.
4. Hold the top position for a moment, then slowly lower your shoulders back to the starting position.

Sets, Reps, and Rest: 3-4 sets of 8-12 reps with 1-2 minutes rest between sets.

2. Upright Rows

Targeted Muscles: Works the upper traps, shoulders, and biceps.

Instructions:

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of you, palms facing your body.
2. Lift the dumbbells straight up towards your chin, leading with your elbows and keeping the weights close to your body.
3. Raise the weights until they are nearly level with your chin.
4. Pause at the top, then lower the dumbbells back to the starting position.

Sets, Reps, and Rest: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

3. Farmer’s Walk

Targeted Muscles: Traps, grip strength, forearms, and core.

Instructions:

1. Hold a heavy dumbbell in each hand at your sides.
2. Stand tall with your shoulders back and chest up.
3. Walk forward with quick, small steps for a set distance or time.
4. Keep your core engaged and back straight throughout the movement.

Sets, Reps, and Rest: 2-3 sets, walking for 20-30 seconds or a set distance, with 2-3 minutes rest between sets.

Grow Some Boulder Shoulders With These Exercises!

4. Dumbbell High Pulls

Targeted Muscles: Upper traps, shoulders, and upper back.

Instructions:

1. Stand with your feet shoulder-width apart, holding dumbbells in front of you, palms facing your body.
2. Bend your knees slightly and hinge forward at the hips.
3. Explosively stand up straight while pulling the dumbbells up to shoulder height, leading with your elbows.
4. At the top of the movement, your elbows should be higher than your hands and wrists.
5. Lower the dumbbells back to the starting position.

Sets, Reps, and Rest: 3 sets of 6-8 reps with 1-2 minutes rest between sets.

5. Reverse Flyes

Targeted Muscles: Rear deltoids and the middle part of the traps.

Instructions:

1. Hold a dumbbell in each hand and stand with your feet hip-width apart.
2. Bend your knees slightly and lean forward at the waist while keeping your back straight.
3. Extend your arms below your chest, palms facing each other.
4. Raise the dumbbells out to the sides, keeping a slight bend in your elbows, until your arms are parallel to the floor.
5. Squeeze your shoulder blades together at the top of the movement.
6. Slowly lower the dumbbells back to the starting position.

Sets, Reps, and Rest: 3 sets of 10-12 reps with 1 minute rest between sets.

6. Dumbbell Deadlifts

Targeted Muscles: Traps, lower back, hamstrings, and glutes.

Instructions:

1. Stand with feet hip-width apart, holding dumbbells in front of your hips.
2. Keep your back straight and chest up, bend at your hips and knees, lowering the dumbbells towards the floor.
3. Keep the weights close to your shins as you descend.
4. Drive through your heels to return to a standing position.

Sets, Reps, and Rest: 3 sets of 6-8 reps with 2 minutes rest between sets.

7. Seated Dumbbell Press

Targeted Muscles: Shoulders and upper traps.

Instructions:

1. Sit on a bench with back support, holding a dumbbell in each hand at shoulder height.
2. Press the dumbbells overhead until your arms are fully extended.
3. Keep your core tight and back straight.
4. Slowly lower the dumbbells back to shoulder height.

Sets, Reps, and Rest: 3 sets of 8-10 reps with 1-2 minutes rest between sets.

8. Dumbbell Lateral Raises

Targeted Muscles: Shoulders and upper traps.

Instructions:

1. Stand with dumbbells at your sides, palms facing in.
2. Keeping your arms straight, lift the dumbbells out to the sides until they are at shoulder height.
3. Pause at the top, then lower the weights back down slowly.

Sets, Reps, and Rest: 3 sets of 10-12 reps with 1 minute rest between sets.

Building Strong Traps with Dumbbells – Final Thoughts

Developing strong, well-defined trapezius muscles is not just beneficial for enhancing physical appearance, but it’s also crucial for improved posture, enhanced athletic performance, and reduced risk of injury.

The dumbbell exercises outlined in this article, ranging from shrugs to deadlifts, are specifically designed to target all parts of the traps, ensuring a balanced and comprehensive workout.

Regularly incorporating these exercises into your routine, with a focus on proper form and gradual progression in intensity, will lead to significant improvements in the strength and size of your trapezius muscles, contributing to overall upper body strength and functionality.

Remember, consistency is key, and combining these workouts with a well-rounded fitness regimen will yield the best results.