90 Minutes Advanced Traps Workout with Dumbbell
A 90 minutes general fitness workout targeting your traps using dumbbell equipment. 7 exercises, 21 total sets, designed for advanced lifters.
90 Minutes
Duration
21
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Pick up two heavy dumbbells and begin a standard farmer carry with shoulders back.
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.
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.
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.
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 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 general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.