If you want to build bigger traps, use dumbbell trap exercises. These exercises are not the only way to stimulate muscle growth, though.
That's because the trapezius muscles aren't the only muscles in your upper back that deserve your attention. It's a delicate balance between using specific muscles, using different exercises and rep ranges, and mixing things up with tempo control and movement patterns.
Trap workouts can increase upper-body strength and improve your posture. Performing the following seven dumbbell trap exercises can help you build bigger shoulders and improve your posture:
The dumbbell shrug, a variation of the barbell shrug, is one of the best exercises for building bigger and stronger trapezius muscles. You can build up your shoulders with this exercise, which helps you achieve a wider range of poses in your back workouts.
To work your shoulders:
The Upright Row is a great dumbbell exercise for building big trapezius muscles and getting the deltoid-pectoral separation.
It's an old-school lift, but it still works. You can do it with both a narrow grip or a wider one - it'll hit your muscles from different angles. However, if you go wide, you have to keep it strict, or else you might cheat more than you want to.
Here's how you do it:
The farmer’s walk exercise is a strength and conditioning exercise, where you carry two heavy weights while walking for a specific distance. Dumbbell farmer’s walks are one of the classic moves for building strength and muscle mass.
To perform this exercise:
Incline Dumbbell Shrug is a modification of the dumbbell shrug exercise. It strengthens the upper part of the trapezius and neck region, helping improve posture.
To do this move:
Y Raises are a great exercise for strengthening your shoulder muscles, particularly the rotator cuff. This exercise can be modified to suit different body types, and you can perform it on an incline bench or on the floor.
Here's how you do it:
Bent-over raises are a great way to isolate and work your rear deltoids and mid traps. For complete shoulder development, it's a must-do exercise. Perform the exercise in both the standing and seated positions. Prefer the seated version, as it calls for strict form.
To perform this exercise:
The Dumbbell Lying Rear Delt Row is a great basic move for training your side deltoids and upper back. The muscles used for this exercise depend on your range of motion and how you do the exercise.
To do this exercise:
The seven aforementioned exercises will activate your trapezius and help you build more muscle mass. They can be used as an alternative to regular dumbbell shrugs or simply included in your workout programme as another variation.
You can use the said exercises to create an exercise routine at home, or incorporate them into your gym workout. At the end of the day, the goal is to keep moving and building more muscle.
Poll : Have you tried any of these workouts?
60 votes
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