Training your traps is a fundamental part of building and carving your back. Whether you are a seasoned workout veteran or developing your first training plan, the workouts below will help you meet your fitness goals.
dumbbell shrug
1. Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms fully extended, and your palms facing your torso. This is your starting position.
2. Keep your arms straight, exhale and elevate your shoulders as high as possible. Hold the contraction at the top for a second.
3. Inhale and slowly lower your shoulders back to the starting position.
4. Repeat for the recommended amount of repetitions.
Remember to keep your arms straight throughout the exercise, the movement should be performed by your traps. Also, avoid using your biceps to lift the dumbbells, your hands should only be holding the weights.
dumbbell incline shrug
To perform the dumbbell incline shrug, start by selecting a pair of dumbbells of appropriate weight.
1. Position yourself on an incline bench set at about a 45-degree angle. Lie face down on the bench, with your chest and stomach pressing against the bench.
2. Hold the dumbbells in each hand with your arms fully extended towards the floor. Your palms should be facing your torso. This is your starting position.
3. Keeping your arms straight, shrug your shoulders as high as you can. Exhale as you perform this movement, keeping the rest of your body still.
4. Hold the contraction at the top for a second, then slowly lower the dumbbells back to the starting position while inhaling.
5. Repeat for the recommended amount of repetitions.
Remember to keep your movements controlled and avoid using your back or legs to lift the weights. The focus should be on your traps and upper back muscles.
dumbbell decline shrug v. 2
To perform the dumbbell decline shrug v. 2, follow these steps:
1. Start by selecting a pair of dumbbells of appropriate weight. Remember, it's always better to start light and gradually increase the weight as you get comfortable with the exercise.
2. Position yourself on a decline bench, facing downwards. Your chest should be against the bench and your feet firmly planted on the ground for stability.
3. Hold the dumbbells in each hand with your arms fully extended towards the ground. Your palms should be facing your torso. This is your starting position.
4. Keeping your arms straight, elevate your shoulders as high as possible as if you're trying to touch your shoulders to your ears. Ensure you exhale as you perform this movement and hold the contraction at the top for a second.
5. Slowly lower the dumbbells back to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.
Remember to keep your head in a neutral position throughout the exercise to avoid straining your neck. The movement should be performed slowly and controlled, focusing on the contraction and stretch of the traps.
dumbbell decline shrug
To perform the dumbbell decline shrug, start by selecting a pair of dumbbells of appropriate weight.
1. Position yourself on a decline bench, ensuring your chest is pressed against the pad and your feet are firmly planted on the ground.
2. Reach down and grab the dumbbells with your palms facing each other. Ensure your arms are fully extended and the dumbbells are hanging at arm's length. This is your starting position.
3. Keeping your arms straight, shrug your shoulders as high as you can. Try to touch your shoulders to your ears. Hold this position for a second to maximize the contraction in your traps.
4. Slowly lower the dumbbells back to the starting position, feeling the stretch in your traps.
5. Repeat for the recommended amount of repetitions.
Remember to keep your head neutral and your back straight throughout the exercise. Avoid using your biceps to lift the weights; your shoulders should do the work. Increase the weight of the dumbbells as you get stronger.
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