60 Minutes Beginner Traps Workout with Dumbbell
A 60 minutes endurance workout targeting your traps using dumbbell equipment. 6 exercises, 15 total sets, designed for beginner lifters.
60 Minutes
Duration
15
Total Sets
15-25 reps
Rep Range
~525
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Pick up two heavy dumbbells and begin a standard farmer carry with shoulders back.
- Every three to four steps, perform a powerful shrug, driving your shoulders to your ears.
- Hold each shrug for a one-count at the top before lowering.
Lie face down on an incline bench set to 30-45 degrees, holding light dumbbells.
Form cues
- Lie face down on an incline bench set to 30-45 degrees, holding light dumbbells.
- Let your arms hang straight down with thumbs pointing up.
- Raise both arms in a Y-shape, leading with the thumbs.
Stand with dumbbells at your sides, arms straight.
Form cues
- Stand with dumbbells at your sides, arms straight.
- Shrug your shoulders straight up toward your ears.
- Squeeze the peak contraction for 2 seconds.
Pick up heavy dumbbells and stand tall with shoulders pulled back.
Form cues
- Pick up heavy dumbbells and stand tall with shoulders pulled back.
- Walk forward in a straight line with controlled, even steps.
- On every other step, shrug both shoulders toward your ears and hold briefly.
Stand with heavy dumbbells at your sides, feet hip-width apart.
Form cues
- Stand with heavy dumbbells at your sides, feet hip-width apart.
- Dip your knees a few inches, then explosively shrug your shoulders toward your ears.
- Hold the top position for a one-count squeeze.
Finish strong — take the last set close to failure.
Form cues
- Lie face down on an incline bench set to 30-45 degrees, holding light dumbbells.
- Start with arms hanging straight down, thumbs pointing forward.
- Raise the dumbbells up and out to form a Y shape, leading with your thumbs.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
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