13 Best Dumbbell Trap Exercises For Building a Bigger Back & Shoulders

When most people think of the back muscles, they think latissimus dorsi. While working the lats will help develop back width, it won’t give you the thickness and depth. For that, you’ve got to work that diamond kite-shaped muscle that runs from the base of the neck to the mid spine — the trapezius, or traps. 

The good news is that you can get a complete trapezius workout with nothing but a pair of dumbbells. As an in-home personal trainer, I work with several clients who only have access to dumbbells.

In this article, I outline the 13 best dumbbell exercises you can do at home for complete trap development. So, get ready to unlock new upper back strength and muscle gains.

Trapezius Anatomy

The trapezius is the second largest muscle of the upper back, after the lats. It takes up almost a third of the upper back, from the base of the neck to the mid spine, and the outer edge of one shoulder blade to the outer edge of the other, forming a kite shape. 

The muscle fibers of the traps originate on the upper two-thirds of the spine, from the base of the skull down to the lower thoracic vertebrae. The fibers then extend laterally, converging and attaching to the outside of the shoulder blade. 

The function of the upper trap fibers is to pull the shoulder blades and clavicles up toward the ears. The mid fibers pull the shoulder blades back to the spine, while the lower fibers pull them down and in. You need to do exercises replicating each of these movements to work all muscle areas.

When most people think of the traps, they picture only the upper part of the muscle. That’s the sloping part between the neck and shoulders. Genetics plays a significant role in how much the upper traps can be developed and the shape they take. Some bodybuilders, like Dorian Yates, Ronnie Coleman, and Kai Greene, had huge, rounded upper traps, while others, such as Frank Zane, Bob Paris, and Shawn Ray, had longer, more streamlined upper traps. 

Benefits of Dumbbell Trap Exercises

Here are the advantages of the dumbbell trap exercises:

• Targeted Isolation: Dumbbells allow you to target the trapezius muscle and to work specific areas, such as the upper and mid. This muscle responds well to isolated movement, and dumbbells allow for it better than machines or barbells. 
• Balanced Development: There are two sides of the trapezius muscle. If you don’t work them individually, it is easy for the stronger side to take over when you’re doing exercises like barbell shrugs. Unlike barbells, dumbbells force each side of the muscle to take its own load, ensuring balanced development.
• Range of Motion: Moving the working muscles through a complete range of motion is essential for optimal development. You will get a fuller range of motion with dumbbells than machines or barbells.
• Recruits Stabilizer Muscles: When you train with dumbbells, your body has to use stabilizer muscles to maintain balance and control. This improves functional strength and coordination.
• Convenience: Dumbbells are a relatively cost-effective training tool. Most home gyms have at least one set, and most gyms have plenty, so they are available even during rush hours. 

13 Best Dumbbell Exercises For Traps

This baker’s dozen trap dumbbell exercises will work every fiber of your trapezius, from the base of the neck to the mid-spine. 

1. Dumbbell Shrug

Dumbbell shrugs are the best exercise to target the upper traps. That’s because they perfectly simulate the direct upward motion of the upper trapezius. Depending on your genetics, it will help you develop thick, rounded, or long, streamlined traps between the neck and shoulders. 

Step-by-Step Guide:

1. Stand with a relatively heavy pair of dumbbells held at your sides at arm’s length. Your feet should be shoulder-width apart. 
2. Starting from a depressed shoulder position and keeping your arms straight (no elbow bend), shrug directly up as if you were bringing your shoulders to your ears.
3. Lower under control, going directly back down (do not roll your shoulders).

2. Unilateral Dumbbell Shrug

The unilateral dumbbell shrug involves doing the exercise one arm at a time. This allows for more focused concentration on working each side of the muscle. This should be your number one upper trap exercise if you have upper trapezius strength or muscular imbalances.

Step-by-Step Guide:

1. Grab a single dumbbell and hold it at your side at arm’s length. I recommend grabbing a beam or other upright support with your non-working hand.
2. Starting from a depressed shoulder position and keeping your arm straight (no elbow bend), shrug directly up as if you were bringing your shoulders to your ears.
3. Return to the starting position in a slow and controlled motion.

3. Dumbbell Upright Row

The dumbbell upright row works the front deltoids and upper traps equally. As such, it promotes even development above the chest.

Step-by-Step Guide:

1. Grab a pair of dumbbells and hold them in front of your body, with your palms facing your body. 
2. Maintain an upright torso with a naturally arched back. Your feet should be shoulder-width apart.
3. Pull the dumbbells directly up toward your chin. Your elbows should come up higher than your shoulders to finish in line with your ears.
4. Lower under control, maintaining an upright position (no swinging or momentum).

4. Dumbbell High Pull

The dumbbell high pull is a variation of the upright row intended to develop more explosive power in the traps and deltoids.

Step-by-Step Guide:

1. Grab a pair of dumbbells and hold them in front of your body, with your palms placed against your thighs. 
2. Maintain an upright torso and place your feet should be shoulder-width apart.
3. Flex at the hips to lower the dumbbells to knee level. Your upper back should remain neutral so your torso is at 45 degrees. 
4. Extend your hips and lift your heels as you explosively pull the dumbbells up to your chin level. Drive your toes through the floor to power the movement.
5. Lower under control to the start position.

5. Bent-Over Dumbbell Row

The bent-over dumbbell row works the mid back and the rhomboids beneath them. This exercise will help develop thickness through the ‘meat’ of your back.

Step-by-Step Guide:

1. Grab a pair of dumbbells and stand with them at your sides. 
2. Place your feet shoulder-width apart, hinge at the hips, and bend your knees so your torso is at 45 degrees. 
3. Maintain a natural curve in your spine and keep your chest up.
4. Let the dumbbells hang in front of your body with your palms facing each other.
5. Pull the dumbbells simultaneously toward your ribs, ensuring your upper body does not move.
6. Lower under control. 

6. Single-Arm Bent-Over Dumbbell Row

The single-arm dumbbell row is the unilateral version of the previous exercise. It allows you to isolate each side of the mid traps, lats, and lower back. 

Step-by-Step Guide:

1. Stand alongside a bench with a dumbbell in the hand farther from the table. Put the inside knee and hand on the bench. 
2. Place the other foot behind your torso and lean down so your torso is at 45 degrees. Do not round your back. 
3. Let the dumbbell hang down toward the floor.
4. Row the dumbbell up toward your ribcage. Squeeze your mid traps in the top position.
5. Lower under control. 

7. Dumbbell Renegade Row

The renegade row is a functional movement that hits the traps, core, and stabilizer muscles.

Step-by-Step Guide:

1. Grab a pair of dumbbells and get down on the floor in the high plank position. 
2. The points of contact with the floor would be the two dumbbells sitting directly under your shoulders and your toes. 
3. Spread your feet shoulder-width apart to provide a good support base.
4. Keeping your core tight and butt down, row one dumbbell up to the side of your chest. 
5. Lower and repeat with the other dumbbell.

8. Dumbbell Reverse Flye

The dumbbell reverse flye targets the outer part of the mid traps along with the rear delts. This exercise will help enhance your back width.

Step-by-Step Guide:

1. Stand with your feet shoulder-width apart and a pair of dumbbells in your hands, palms facing each other. 
2. Hinge at the hips and lean forward so your upper body is at 45 degrees. 
3. Bring your elbows to your sides by driving them toward the ceiling. At the same time, squeeze your shoulder blades together.
4. Lower to the start position under control.

9. Dumbbell Shrug Row

The dumbbell shrug row combines the shrug with the row to produce an exercise that targets the upper and mid trapezius muscles. 

Step-by-Step Guide:

1. Grab a pair of dumbbells and stand with them at your sides. 
2. Place your feet shoulder-width apart, hinge at the hips, and bend your knees so your torso is at 45 degrees. Maintain a natural curve in your spine (do not round it), and keep your chest up.
3. Let the dumbbells hang in front of your body with your palms facing each other.
4. Pull the dumbbells toward your ribs, ensuring your upper body does not move.
5. In the top position, shrug your shoulders to activate the upper traps.

10. Dumbbell Deadlifts

The dumbbell deadlift is an overall back developer. It hits the traps, lats, and erector spinae simultaneously.

Step-by-Step Guide:

1. Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length at your sides. Your palms should be facing each other. Maintain a natural arch in the lower back and keep your chest up.
2. Hinge at the hips to lower the weights to the floor. 
3. Press your heels into the floor to initiate the return to the start position. 

11. Dumbbell Clean and Press

The dumbbell clean and press is another explosive compound exercise. It works the entire trapezius muscle, along with the shoulders and quads.

Step-by-Step Guide:

1. Stand with your feet shoulder-width apart with a pair of dumbbells held at your sides, palms facing inward.
2. Drive explosively from your hips to drive the dumbbells up to shoulder level. 
3. Now press the weights overhead to lockout.
4. Lower the weights to the starting position. 

12. Dumbbell Farmer’s Walk

The dumbbell farmer’s walk is a functional movement that works the mid traps, deltoids, core, and grip.

Step-by-Step Guide:

1. Grab a heavy pair of dumbbells off the rack and hold them at arm’s length by your sides.
2. Walk around your workout area, taking 20 paces away from the dumbbell rack and then returning. This should take between 10 to 60 seconds.
3. Replace the dumbbells on the rack.

13. Dumbbell Shrug with Iso-Hold

The dumbbell shrug with iso-hold provides the targeted upper trap focus of the standard dumbbell shrug and adds the extended time under tension of an isometric contraction.

Step-by-Step Guide:

1. Stand with a relatively heavy pair of dumbbells held at your sides at arm’s length. Your feet should be shoulder-width apart. 
2. Starting from a depressed shoulder position and keeping your arms straight (no elbow bend), shrug directly up as if you were bringing your shoulders to your ears.
3. Hold the top position for a 10-second count.
4. Lower under control, going directly back down (do not roll your shoulders).

FAQs

Can I build massive traps just using dumbbells?

Yes, you can build huge traps with just dumbbells. You’ll be able to get a full range of motion and isolate each side of the traps with dumbbells. The extent to which you can build size and roundness in the traps, however, is largely determined by genetics. Some people tend more toward longer, more streamlined traps than bulky ones. 

How often should I train my traps?

You should train your trapezius muscles twice per week, with a gap of 48-72 hours between sessions. Each workout should consist of 8-10 sets.

What is the best rep range for training traps?

You should use a wide rep range to work both the fast and slow twitch muscle fibers in your traps. I recommend a pyramid rep system where you increase the weights and lower the reps on each succeeding set. Here is a five-step scheme that works well:

• Set One: 20 reps
• Set Two: 15 reps
• Set Three: 12 reps
• Set Four: 10 reps
• Set Five: 8 reps

Will trap exercises with dumbbells help improve my posture?

Yes, trap exercises can help improve your posture. By strengthening your upper and mid trapezius muscles, you will support the muscles that help promote a good posture. Other exercises that promote flexibility and core strength will also help with your posture. 

How long before I see results in my trap development?

The time it takes to see results in trap development depends on several variables, including genetics, nutrition, training intensity, and training consistency. Most people should see development in the front traps after 4-6 months of training. 

Summary

The trapezius muscle is the second largest in the back, taking up two-thirds of the upper-mid back. From the front, the upper traps fill up the space between the neck and the shoulders. 

You’ve now got an arsenal of 13 effective exercises to hit the traps from every angle with just dumbbells. Make the most of this knowledge by creating your own workouts, consisting of two to three exercises and ten sets. Do two trap workouts a week, tagged on to your lat workout, and you’ll soon start developing the thickness, detail, and mass that are the hallmarks of next-level back development.

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