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Best Trapezius Workouts With Dumbbells For Women

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About

Employing dumbbells in a workout offers versatility and the ability to isolate weight in each hand, promoting superior stability and muscle symmetry.

For this exercise program designed for women, repetitions and weight recommendations are tailored to general population statistics (average height of 5'5", weight of 140 lbs, and age of 34 years), though individual requirements may vary significantly.

The trapezius muscles, situated in the upper back between the shoulders, are engaged during numerous back exercises and can be specifically isolated with targeted movements such as shrugs.

Dumbbell variations typically involve less total weight than their barbell counterparts, emphasizing precision and control in each movement.

By incorporating this approach, participants can effectively target and develop their traps while aligning with personalized training goals.

The 2 Best Trapezius Exercises with Dumbbells for Women

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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
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    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
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

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Alternative Trapezius Workouts for Women