Bent Over Dumbbell Shrugs
Best Trap Exercises

Bent over dumbbell shrugs are probably one of the best trap exercises that no one is doing.

Regular dumbbell shrugs are a very popular exercise for the traps, but not many people know that slightly changing your position can dramatically change this exercise.

If you bend forwards about 15-30 degrees at the waist, you can increase the range of motion for the upper traps and add in the middle traps.

It's a great exercise to get a great pump in your traps. Below are the pictures for this trapezius exercise.

Best Trapezius Exercises: Bent Over Dumbbell Shrugs

Starting Position: Grab 2 dumbbells and hold them at your sides. Then, hinge forwards from your hips about 15-30 degrees, while keeping your back neutral and your knees slightly bent.

Form: Exhale and shrug your shoulders up towards the ceiling. Hold for a brief second at the top of the exercise and then slowly return to the starting position.

best trapezius exercisesbest trapezius exercises

Personal Trainer Tips: Be mindful of the position of your lower back during this exercise. Keep your back neutral and just hinge from the waist. Do not let your lower back round forwards.

This exercise is much more challenging than regular dumbbell shrugs, so choose a slightly lighter weight the first few times you attempt this exercise.


You can do this exercise with dumbbells or barbells, and bending forward slightly during shrugs can really increase the intensity of the burn and pump you'll get in your traps during your workout.

Try adding these in your trap workouts and watch your strength improve and your muscles grow.

Yours in Health,
Dr. Charles PT/PT

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