5-Min Dumbbell Traps Workout: Build Strong Shoulders & Back

Attention FitGAG readers! Today, we’ll be doing an intense five-minute dumbbell exercise to build stronger traps and larger ones for this workout.

Build a strong and muscular physique with strong trapezius muscles. The trapezius muscles, also known as traps, rest in the middle and at the top of the back. The trapezius muscle has three parts. It attaches to the top of your skull. It then extends through the spine’s middle. Specific exercises that target this muscle group will give the size and shape to your back and help build a solid frame. Furthermore, the traps don’t just look good when they are solid and well-defined but also aid in improving your posture as well as preventing injuries to your shoulders.

Total Length: 5 Minutes

Intensity: High

Equipment: Dumbbells

Experience Level

Beginner

Perform this dumbbell trap exercise three times. After each workout, rest for 2 minutes and repeat.

Advanced

Perform this workout four times. Recover after each workout for one minute, and then repeat.

5-Minutes Dumbbell Traps Workout

To begin, choose a comfortable place in a spacious area. Complete each trapezius exercise for 60 minutes before switching to the next workout without stopping. Do it if you need to take breaks during this 5-minute trap workout!

Every time you perform this circuit, make sure you perform more reps or take fewer breaks.

#1 Speed Front Shrugs

Setup

• Take a stable standing position.
• Take a pair of dumbbells and place your palms toward you.

Instruction

1. Put the dumbbells in a row and shake them upwards and downwards quickly.
2. Repeat!

#2 Close Upright Row

Setup

• Consider a solid standing position.
• Take a pair of dumbbells, with your palms facing toward you.

Instruction

1. Set the dumbbells on the floor and then contract the traps of your body to push your elbows up.
2. Press your traps hard at the top, then return to the position you started from.
3. Repeat!

#3 Back Shrug

Setup

• Take a stable standing position.
• Take a pair of dumbbells while your palms are towards the back, and then place the weights on your back.

Instruction

1. Put your shoulder blades and tighten your traps to raise your shoulders.
2. Press your traps hard at the top, then return to the position you started from.
3. Repeat!

#4 Lateral Trap Raise Squeeze

Setup

• Take a stable standing position.
• Pick up a pair of dumbbells and stretch your arms straight towards the side, keeping your palms in front.

Instruction

1. Bring your arms up until your dumbbells reach your highest point on the rep.
2. If you get to the top, tighten your traps until you shake your shoulders.
3. Stop for a few seconds, squeeze your traps, and return to your starting position.
4. Repeat!

#5 Overhead Shrug

Setup

• Take a stable standing position.
• Pick up a pair of dumbbells, and put them on your head, with your palms looking forward.

Instruction

1. While your arms are straight, relax your traps until they shrug up.
2. Press your traps hard to the top, then keep making this motion.