Best Beginner Trapezius Workouts With 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.

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.