60 Minutes Intermediate Traps Workout with Dumbbell
A 60 minutes strength workout targeting your traps using dumbbell equipment. 4 exercises, 18 total sets, designed for intermediate lifters.
60 Minutes
Duration
18
Total Sets
3-6 reps
Rep Range
~945
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.
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.
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.
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.