Skip to main content

Best Advanced Trapezius Workouts With Dumbbells

Jump to:3 Workouts2 Best Exercises

About

Dumbbells are versatile pieces of equipment that enhance workout stability by isolating weight in each hand, ensuring balanced muscle engagement.

They allow the incorporation of single-sided exercises to target the core effectively and typically involve managing lower weights compared to barbells.

Advanced exercises require proficiency with complex movements and equipment, often necessitating significant experience, such as more than four years in weightlifting, to perform higher reps and manage greater weights confidently.

The trapezius muscle, forming the upper part of the back between the shoulders, plays a role in many back exercises and is targetable with movements such as shrugs, effectively strengthening the traps.

The 2 Best Advanced Trapezius Exercises with Dumbbells

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Dumbbell Shrug

    Dumbbell Shrug demonstration video — proper form for this exercise.
    SETS LOGGED
    2,582,465
    Trapezius Strength
    93 mScore
    Trapezius
    Photo of Dumbbells
    Dumbbells

    The Dumbbell Shrug is a simple exercise that strengthens your upper back, specifically the trapezius muscles. Using dumbbells helps target each side equally and allows for a full range of motion.

    How to do it

    1. Stand tall with your shoulders back and feet hip-width apart.
    2. Hold a dumbbell in each hand with your palms facing in and arms by your sides.
    3. Engage your core by tightening your stomach muscles.
    4. Lift your shoulders towards your ears while keeping your arms straight and neck relaxed.
    5. Lower your shoulders back down to the starting position.
    Sets, Reps, Weight
    1
    8reps
    45lbs
    2
    8reps
    45lbs
    3
    8reps
    45lbs
    Full Video & Instructions

  • 2. Dumbbell Upright Row

    Dumbbell Upright Row demonstration video — proper form for this exercise.
    SETS LOGGED
    1,553,175
    Trapezius Strength
    45 mScore
    Trapezius
    Photo of Dumbbells
    Dumbbells

    The Dumbbell Upright Row is a strength exercise that mainly works your shoulder muscles, especially the traps. Using dumbbells increases the challenge and helps address any strength differences between your arms.

    How to do it

    1. Stand tall with a dumbbell in each hand, arms straight down in front of your hips, and palms facing in.
    2. Lift the dumbbells by bending your elbows and keeping them close to your body until they reach chest height.
    3. Lower the dumbbells back down to the starting position while keeping your back straight.
    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Workouts with Dumbbells

Alternative Advanced Trapezius Workouts

Best Advanced Trapezius Workouts With Dumbbells | Fitbod Workout Generator