Now, let me tell ya, if them dumbbell shrugs just ain’t cutting it for ya, there’s plenty other ways to work on them traps, and ya don’t gotta be all fancy about it either. Sometimes folks get tired of doin’ the same ol’ shrug with them dumbbells. Well, no worries – we got a handful of simple ways to make them traps stronger and bigger, and you might not even need dumbbells!
1. Farmer’s Carry
Farmer’s carry is somethin’ simple but real effective. All ya need to do is grab two heavy weights, one in each hand – can be dumbbells, kettlebells, even a couple of big water jugs if that’s all ya got. Then, ya stand tall, keep your back straight, and walk a good distance. The trick here is just holding them weights steady as ya walk, and boy, does it make them traps work! Them muscles in your shoulders and back will burn, but that means it’s workin’.
2. Overhead Dumbbell Press
Overhead pressin’ is another one folks can try instead of shrugs. For this, ya take your dumbbells, start at your shoulders, then push them weights straight up over your head. Hold a sec, then bring ‘em back down to the shoulders. Do it nice and slow; ya don’t wanna rush this. This move really pulls in them traps ‘cause your shoulders gotta stabilize the weight as you press. Doin’ a few sets of these’ll make ya feel it in them trap muscles real good.
3. Trap Raises
Now, here’s one not everyone thinks of – trap raises. Ya just grab a lighter set of weights for this one, and instead of shrugging, ya raise them arms up, sorta like a bird flappin’ its wings, but just a little. Keep ‘em raised a bit to feel them traps. Ya can even lean forward a tad, and ya’ll feel that burn in the traps in no time.
4. Deadlifts
Ah, the good ol’ deadlift! Some folks might think deadlifts are just for your legs, but nope, them traps get a real nice workout too. Ya don’t need nothin’ fancy for this one – barbell, dumbbells, or even somethin’ heavy around the house will do. Just keep your back straight, bend down to grab the weight, and stand back up. You’ll feel your traps working each time ya lift.
5. Cable Face Pull
Now, this one’s for them lucky folks with access to a cable machine. Face pulls really target them traps but also help with all the muscles around your shoulders. With a cable set a little higher, ya pull the rope or handle straight towards your face, elbows up high. This works them traps from a different angle, giving ya a full range on them muscles. Do this for a few sets, and your traps will be burnin’ in no time!
6. Incline Dumbbell Shrug
If ya still want to do shrugs but try a little twist, go for an incline dumbbell shrug. Find yourself a bench, set it at a slight angle, and lean against it a bit. Then shrug them shoulders up as ya hold the weights. That slight incline changes how them traps work, and it’s a good way to feel every bit of that muscle workin’. Don’t rush through it – slow and steady is the name of the game here.
7. Hill Walk or Sled Pulls
For them who like to take workouts outside, walkin’ up a hill or pullin’ a sled (or even a tire!) will really work them traps. These moves ain’t fancy, but boy, do they get them traps fired up! If ya got a heavy sled or somethin’ to drag, just pull it along while keepin’ your shoulders steady and your chest up. Even goin’ up a steep hill with weights can help target them traps while givin’ ya a full-body workout too.
8. Bent Over Rows
Can’t forget about bent-over rows! With a dumbbell, kettlebell, or a barbell, ya just bend a bit at the waist, keep your back straight, and pull that weight up towards your stomach. This works not only your traps but your whole upper back, givin’ ya a solid workout. It’s a great way to build strength and size without needing much space or fancy equipment.
So there ya go! If ya get tired of them regular shrugs, give one or more of these moves a try. Whether it’s farmer’s carries, deadlifts, or even a good hill walk, each of these is gonna put them traps to work in a new way. And don’t worry about gettin’ fancy – these exercises are simple, effective, and ya can do ‘em just about anywhere.
Remember, the key is consistency. Them traps ain’t gonna grow overnight, but if ya stick with it, they’ll get bigger and stronger bit by bit. So grab your weights or whatever ya got handy, and get them traps fired up!
Tags：dumbbell shrug alternative, trap workout, trap exercises, farmer’s carry, overhead press, deadlift for traps, face pulls, incline dumbbell shrug
