Well built traps are an immediate sign of power and strength for any powerlifter or bodybuilder. The positive news, however, is that you do not really require a set of specialised equipment in order to truly build your traps, as the dumbbell set is all that you really need.
The traps are pretty big muscles in the middle part of your upper back that are generally used to support our arms, as well as rotate and lift the scapula.
Even though they are not one of the visibly biggest muscles in the body, well developed trap muscles go a very long way to improve your appearance of power and size. For this exact reason, numerous wrestlers put in additional work into gaining huge trapezius muscles.
In regards to training, the traps generally respond extremely well for the vast majority of individuals. There are various different methods of training the traps. You may use a traps bar, barbell or even cables. However, by far the best equipment for training the traps is the good old dumbbells, specifically the dumbbell shrug.
The primary benefit of dumbbell shrugs over other shrug training exercises is the arm positioning. Dumbbells help your arms hang from the body in their natural position, by your side. The barbell shrugs exercise require you to hold a bar that is placed in front of your body. This forces your shoulders slightly forward in the rounded position. The dumbbell shrugs help your arms to hang by the your side in a much more natural posture, thereby allowing you to push your trap muscles to their very maximum.
Performing Dumbbell Shrugs
– Take one pair of heavy dumbbells and simply place them on the floor on either side of you in a parallel position
– Position the legs a little bit under the shoulder width apart
– Kneel down and take a strong grip of the dumbbells
– Once you are happy with the grip, push up with the legs, maintaining your back in a straight posture
– Hold your dumbbells by the sides, levels with the thighs, with your palms facing inwards
– Maintaining your arms in a straight position, raise the shoulders upwards using only the trap muscles
– Pause for a few moments at the top of the movement and return to the initial position
- Maintaining your arms in a straight position throughout this entire movement. Due to the big weights you will be able to handle this, even the slightest arm bend switches some load from the traps to your biceps.
- Lift and lower your dumbbells in a slow manner and deliberately.
- Never rotate the shoulders backwards at the top of your movement or forwards at the bottom – this raises the risk of injury to your shoulders and place no extra work on your traps.
- Contrary to common belief, you do not really have to squeeze the traps muscles at the top of your movement. This will not work your muscle any harder and may even lead to some minor strains.
- You can use the straps to improve the grip, do not fail the set because you simply could not hang onto your weight.
- As always vary the sets and reps, keeping in the range of four to fifteen reps.
When it comes to developing huge and impressive traps, the dumbbell shrugs set is really the best equipment and exercise to use. Follow our tips and train your traps once a week and you’ll surely get surprised by just how quickly they develop.
At the end of the day, we highly recommend the shrugs workout to all of our readers, especially those who are looking to develop their traps quickly and effectively. The shrugs exercise will truly shock you if you’ll commit the time and effort required. If we can do it, then so can you!