Here’s another exercise that primarily targets the lower trapezius muscles. Workout B. Dumbbell Romanian Deadlifts 3 sets of 6-8 reps. 2 minutes rest between sets. All your muscles understand are tension, fatigue, and damage, and the frequency, intensity, and volume with which that stimuli is being generated. If regular dumbbell shrugs work the shoulder area, this less popular variant targets the (commonly neglected) lower trapezius muscles. Your traps will greatly benefit from a few loaded sets, and the advantage of dumbbells is that you can do these exercises at home, too. While performing this trap exercise, remember that the movement starts and ends at the elbow. Just like my original beginner workout, this dumbbell-only version uses the same 3-day full body split with the same alternating “ABA BAB” format. In this post we’ll discuss the five dumbbell exercises you should be using in your trap workouts. We now present: more shrugs! Sets: 1 Yes you can. Just like that original program, this one is built around the 3-4 day upper/lower split. Sets: 3-5 What about your other workouts from Superior Muscle Growth? Best home dumbbell workout for beginners. Use lighter weights when doing the following: Reps: 8-10 per set Simple. This is a topic I cover in detail in The Home Workout Guide, where I provide 170+ exercises (categorized by muscle group) for you to choose from for this exact purpose. Nike is perhaps the most recognisable sports and fitness apparel brand in the world, and for good reason. As a direct result, you’ll be boosting your trap muscles and improving upon things like posture, definition, movement, mass, and strength. So if you can’t do a certain quad exercise, choose some other similar quad exercise. those who focus on their core and arms while ignoring their trap muscles). If you want to fit the ground running, you need to look the part. Here’s What Happened, 2020 Christmas Gift Guide - The Fitness Freak, Breakaway is the Exercise Bike You Can Take Everywhere, Hold a dumbbell or kettlebell (or weight of your choosing) in each hand on either side of your body, Maintain a firm and upright posture as you engage your core and back, Take measured steps while maintaining proper posture, Grab a dumbbell in one hand using the overhand grip and keep it in front of your body, Raising your elbow up and to the side, bring the weight toward your chin, Carefully return to the starting position and repeat, Perform all your reps on one arm before switching to the other arm, In each hand, grip the rope handles using an overhand grip, Squeeze your shoulder blades as you pull the cable toward your face, keeping your elbows high and your back straight, Bring the cable as close to your face as you can, hold for a moment, and then slowly return to the starting position, Stand with your feet shoulder-width apart, Hold a light dumbbell in either hand, thumbs facing up, Bend at the hip and maintain the position, Lift both arms in front of you so that your body forms a Y, Hold the Y formation and then return to the starting position, Hang from the pullup bar, keeping your spine straight and core tight, Lift slightly so that your shoulders move back and down as your head and neck move upward, Tighten your abs, hold for a count, and then return to the starting position, Pick up a barbell using the overhand grip, keeping your hands just a little more than shoulder-width apart, Let the bar hang at arm’s length in front of your waist, With your back slightly arched, lean forward about 10 degrees at the hips, Bend your knees slightly and keep your arms straight as you shrug your shoulders upward, taking them as high as you can, Hold for a moment before returning to the starting position, Position a rack so that the barbell is just above shin level, Grab the bar using an overhand grip, keeping your hands around shoulder-width apart, Hinge at the waist as you push your hips back and your feet through the floor, pulling the bar upward and keeping your back straight, Hold for a count and carefully return to the starting position, Hang your arms at either side of your body, with your palms facing one another, Shrug your shoulders as high as you can and pause for a count in the top position, Return to the starting position and repeat, Hold a dumbbell in either hand as you lie chest-down on an incline bench at a 45-degree angle, Hang each arm straight down on either side, palms facing each other, Shrug your shoulders upward so that your shoulder blades pull together, Hold a dumbbell in each hand and bend at your hips and knees, Hang your arms so that the weights are just below your knees, with your palms facing your sides and your back at a straight angle, In one motion, thrust your hips forward, perform a powerful shoulder shrug, and jump as high as you can, Grab the bar with an overhand grip, keeping your hands shoulder-width apart, Hang the bar behind you at arm’s length so that it’s hovering around your glutes, Shrug your shoulders as high as you can, hold, and return to the starting position, Grab the barbell using an overhand grip, with your hands just past shoulder-width apart, Hold the barbell at arm’s length in front of you, Bend at the hips and knees until your upper torso is almost parallel to the floor, all while keeping your back naturally arched, Pull the bar toward your upper abs and squeeze your shoulders, holding at the top, Slowly return to the starting position and repeat, Hold a dumbbell in each hand and hang your arms next to your sides, Stand straight and keep your feet shoulder-width apart, Turn your arms until your palms are facing forward, then bend slightly at the elbows, Maintaining the slight bend in your elbows, bring your arms straight out to shoulder level on both sides so that your body achieves a T-like formation, Hold for one second and then slowly return to the starting position, Raise a barbell above your head using an underhand grip, keeping your hands about twice shoulder-width apart, your arms straight, and your feet shoulder-width apart, Lock your elbows and maintain the lock as you shrug your shoulders upward, bringing them as high as you can, Hold at the top, return to the starting position, and repeat, Put light weights on the barbell and then grab the bar using a wide overhand grip, with your hands being just a few inches from the weights, Hang the barbell at arm’s length in front of you, Bend at your hips and knees into the squat position, with your lower back naturally arched, Bend at your elbows and raise your upper arms as you stand explosively, rising onto your toes and pulling the bar as high as you can, Grab a dumbbell in each hand and hold them over your head, palms facing one another, Keeping your upper arms straight next to your ears, walk forward, Use your trap muscles to keep the weights from moving as you walk, Grab a dumbbell in either hand and stand with your feet shoulder-width apart, Place the dummbells at arm’s length next to either side, with your palms facing each other and your elbows slightly bent, Stand straight and tall and maintain the bend in your elbows as you raise your arms about 30 degrees in front of you, creating a Y-like formation, Bring the dumbbells to shoulder level, hold, and then return to the starting position.