Best home dumbbell workout for beginners. Fact Checked . This rope face pull can be used to further target the rear delts, and at the same time, strengthening the all-important rotator cuff, mid and lower traps simultaneously. One of the best dumbbell shoulder exercises for the rear delt is a dumbbell version of the traditional rope face pull. Works: Upper, middle, and lower traps Holding weights vertically (north/south orientation), raise your arms out to the sides. Dumbbell Upright Row. 10 reps, 2 sets. Hold for two counts, slowly lower. You can perform this using a straight Olympic bar, dumbbells, the diamond/hex/trap bar, or even cables. If you want to learn what science has to say about what the best trap workouts and exercises are for growth… Then you need to read this article. You will not regret it! The upright row exercise is a great workout for the shoulder as it can prevent the injury to your shoulder joint. Keep reading to learn five dumbbell trap exercises you can use in your workout routine to quickly and efficiently bulk up your arms and chest. Work up to carrying half bodyweight in each hand for various distances and be sure to keep your path as straight as possible. You hold the dumbbell for 1-2 seconds and squeeze the contraction. 4) Dumbbell Face Pulls. Towering Traps Training Exercise 1: The Shrug. The steps include: Now you hold a proper dumbbell weight on the hand grip. Inhale when you reduce the weight slowly. Stand with feet shoulder-width apart, a dumbbell in each hand. 5 Dumbbell Trap Exercises 1. Of all the major muscle groups, the traps are one of the most important muscles for creating a powerful looking upper body and completing a well-developed frame. Upright Row Exercise. ... With a dumbbell in each hand, lean forward so your arms hang from your shoulders perpendicular to the floor. Farmer’s Carry. 5. 5 Best Workouts for Traps. For this movement, you can utilise a double or single-handed grip, however, the biggest thing to note is the position of your elbows. Before you start your workout, make sure you're all warmed up and that your heart rate is also in the right zone: roughly 50-55% of your max heart rate. Let’s cap off your dumbbell workout with this gym staple, which targets the triceps. Works: Upper traps. To build those big-boy traps, here are some of my favorite exercises. If you want traps that standout above the rest and forearms that stretch out your dress shirt sleeves, be sure to give farmer's carries a place in your workout routine. By: Patrick Dale . Published: 18 July, 2017 . With a slight bend in your arms, raise the weights up and out to shoulder level so that when you are viewed from behind they form a T-shape. Add two of these five movements to your normal shoulder routine. Delt is a dumbbell in each hand for various distances and be to! 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