45 Minutes Intermediate Traps Workout with Dumbbell
A 45 minutes strength workout targeting your traps using dumbbell equipment. 3 exercises, 14 total sets, designed for intermediate lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
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.
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.
Finish strong — take the last set close to failure.
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.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.