Intense 5-Minute Dumbbell Trap Workout | Get Bigger Traps Today!

By
Mike Kenler
January 4, 2021

Intense 5 Minute Trap Workout with Dumbbells

Attention Aliens! It’s Workout Wednesday! For this mid-week workout, we are going to do an intense 5 minute dumbbell workout for the traps. 

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Dumbbells

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space. Perform each of the following trapezius strengthening exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Speed Front Shrugs 

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells with your palms facing towards you.

Action:

a) Place the dumbbells together and shrug up and down at a fast pace. 

b) Repeat!


2. Close Upright Row

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells with your palms facing towards you.

Action:

a) Place the dumbbells together and contract your traps to drive your elbows upwards.

b) Squeeze your traps hard at the top and return to the starting position.

c) Repeat!

3. Back Shrug

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells with your palms facing behind you and position the weights behind your body.

Action:

a) Pinch your shoulder blades together and contract your traps to shrug upwards.

b) Squeeze your traps hard at the top and return to the starting position.

c) Repeat!

4. Lateral Raise Trap Squeeze

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells and bring your arms straight out to the side with your palms facing forwards.

Action:

a) Raise your arms up until your dumbbells touch at the top of the rep.

b) When you reach the top, contract your traps to shrug your shoulders up.

c) Pause for a moment, squeeze your traps, and return to the starting position.

d) Repeat!

5. Overhead Shrug

Setup:

a) Assume a sturdy standing position.

b) Grab a pair of dumbbells and position them over your head with your palms facing forward.

Action:

a) With your arms straight, contract your traps to shrug upwards.

b) Squeeze your traps hard at the top and keep repeating this shrugging motion.


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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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