Intense 5 Minute Trap Workout with Dumbbells
Attention Aliens! It’s Workout Wednesday! For this mid-week workout, we are going to do an intense 5-minute dumbbell workout for stronger and bigger traps.
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: Dumbbells
Skill level
BEGINNER = Complete this dumbbell trap workout three times. Rest after each workout for 2 minutes, then repeat.
ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
To begin, find a comfortable spot in an open space. Perform each of the following trapezius strengthening exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break during this 5-minute trap workout, take one!
Each time you do this circuit, try to do more reps and/or take fewer breaks.
1. Speed Front Shrugs
Setup:
a) Assume a sturdy standing position.
b) Grab a pair of dumbbells with your palms facing towards you.
Action:
a) Place the dumbbells together and shrug up and down at a fast pace.
b) Repeat!
2. Close Upright Row
Setup:
a) Assume a sturdy standing position.
b) Grab a pair of dumbbells with your palms facing towards you.
Action:
a) Place the dumbbells together and contract your traps to drive your elbows upwards.
b) Squeeze your traps hard at the top and return to the starting position.
c) Repeat!
3. Back Shrug
Setup:
a) Assume a sturdy standing position.
b) Grab a pair of dumbbells with your palms facing behind you and position the weights behind your body.
Action:
a) Pinch your shoulder blades together and contract your traps to shrug upwards.
b) Squeeze your traps hard at the top and return to the starting position.
c) Repeat!
4. Lateral Raise Trap Squeeze
Setup:
a) Assume a sturdy standing position.
b) Grab a pair of dumbbells and bring your arms straight out to the side with your palms facing forwards.
Action:
a) Raise your arms up until your dumbbells touch at the top of the rep.
b) When you reach the top, contract your traps to shrug your shoulders up.
c) Pause for a moment, squeeze your traps, and return to the starting position.
d) Repeat!
5. Overhead Shrug
Setup:
a) Assume a sturdy standing position.
b) Grab a pair of dumbbells and position them over your head with your palms facing forward.
Action:
a) With your arms straight, contract your traps to shrug upwards.
b) Squeeze your traps hard at the top and keep repeating this shrugging motion.
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