60 Minutes Advanced Traps Workout with Dumbbell
A 60 minutes fat loss workout targeting your traps using dumbbell equipment. 5 exercises, 15 total sets, designed for advanced lifters.
60 Minutes
Duration
15
Total Sets
10-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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.
- Start with arms hanging straight down, thumbs pointing forward.
- Raise the dumbbells up and out to form a Y shape, leading with your 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.
Grip the bar with a shoulder-width or slightly narrower grip.
Form cues
- Grip the bar with a shoulder-width or slightly narrower grip.
- Pull the bar straight up along your body, leading with your elbows.
- Raise until the bar reaches chin level or your elbows reach shoulder height.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.