Build Powerful Traps
0| 3 Health Benefits | Description of the Health Benefit |
|---|---|
| Improved Posture | Strengthening the trapezius muscles helps support the neck and upper back, reducing slouching and keeping your shoulders aligned. |
| Enhanced Shoulder Strength | Strong traps contribute to better shoulder stability and power for lifting, carrying, and pulling movements. |
| Reduced Neck Tension | Strengthening and stretching the traps can help ease tightness in the neck and upper back, reducing stress-related discomfort. |
| Exercise | Sets | Reps | Rest Between Sets | Rest Between Exercises |
|---|---|---|---|---|
| Dumbbell Shrugs | 3 | 12-15 | 45 seconds | 1 minute |
Guided Instructions for the Workout Plan
Setup and Position
Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand by your sides. Keep your arms straight and your shoulders relaxed. Engage your core to maintain stability throughout the exercise.
The Movement
Lift your shoulders straight up toward your ears as high as possible, squeezing your traps at the top. Hold for a brief second, then slowly lower your shoulders back down to the starting position. Focus on control — avoid rolling your shoulders, as this can cause unnecessary strain.
Breathing and Control
Inhale as you lower your shoulders and exhale as you lift. Keep your neck relaxed and your gaze forward to maintain proper alignment.
Pro Tips
Use a moderate weight that challenges your traps without compromising form. For an added challenge, perform the shrugs slowly, emphasizing the squeeze at the top. This move can also be done with resistance bands for a home-friendly variation.