Dumbbell exercises designed exclusively for the trapezoid are a classic example of concentrated and targeted work on a specific muscle. Naturally, the trapezoid is by no means the muscle that needs to be pumped in the first place. However, experienced athletes, as well as girls who want to change or improve the line of their shoulders, devote a lot of time to working out the trapezoid.
In general, there are many exercises during which, one way or another, the trapezoid is involved. But for development and growth, a specialized complex is needed. In a gym, as a rule, they use a barbell. But at home, it is most convenient to perform the so-called shrugs – exercises for the trapezius muscle with dumbbells.

Work with the muscles of the trapezius

The trapezius muscles are located on the back. They are divided into three autonomous regions – the bottom, middle and top of the trapezoid. Therefore, it makes sense to train each area separately:
The middle of the trapezoid swings directly when performing an exercise such as traction in an incline (there are several varieties) to train the back.
The bottom of the trapezoid is worked out when lifting any weight above the head (exercise – shoulder press).
The top of the trapezoid is trained with scars, of which there is a whole family. However, only a certain type of them is suitable for performing trapezoid exercises at home, which we will dwell on in more detail.
Shrug Features

Shrugs are light shrug movements. In this case, almost the entire upper back works. Of course, this is not the only exercise that can work out the top of the trapezius muscle, however, among athletes, it is the shrugs with dumbbells that are considered the most effective for improving the trapezoid.

This exercise has its drawbacks and certain advantages compared to other types of exercises. For example, it is unlikely that you will be able to master the work with the same weight as when performing shrugs with a barbell. However, the range of motion when exercising with dumbbells will be much larger, which will allow you to better pump the trapezius muscles.

When performing shrugs with dumbbells, not only the trapezoid works, but also the muscles of the upper back, forearms and deltoid muscles.

We perform shrugs correctly: exercise technique
We become straight. The position of the legs in this case should be somewhat narrower than with exercises with a barbell. We hold the dumbbells in such a way that the palms are directed towards the body, and the arms are completely lowered. We straighten our back, turn our shoulders, bend our knees slightly, raise our chin up.
We begin to raise our shoulders (we try to do it as high as possible). In the process of lifting, the chin is allowed to lower slightly (this increases the load on the trapezoid). At the peak of the exercise, we linger a little, and then slowly lower our hands to their original position.
Trapeze exercises are performed the required number of times.
Common Mistakes When Doing Dumbbell Shrugs

When lifting dumbbells, do not tilt the body forward. In addition, the biceps should not be involved in the work.
One of the most important points is choosing the right weight. If the dumbbells are too heavy, then the muscles will not be able to stretch and contract completely. Try to follow your feelings during this exercise. If it seems to you that the top of the trapezoid is contracting too weakly, then it makes sense to take lighter dumbbells.
In no case do not lift your shoulders diagonally and do not rotate them – this is dangerous! Doing this exercise can result in serious injury.
Reviews

Valentin, 25: Two years ago I started going to the gym regularly. I was pleased with the results: I pumped up my legs, my stomach, my biceps began to stand out in relief, the upper part of the body more and more began to resemble a classic “triangle”. There was just something wrong with the shoulders. It seems to be wide, but their shape was somehow wrong. I didn’t like it when I asked my friends, they said don’t bother, everything is in order, your shoulders are wide. Wide, wide, but there was still a disproportion. I decided to take a personal trainer in the gym for a month. And he immediately explained to me that my trapezoid is poorly developed, so an incorrect angle is created between this muscle and the muscles of the shoulder. Due to this, the shoulders look unusual. He recommended me to do shrugs with dumbbells, explained and showed me the correct technique. This exercise for the trapezoid seemed to me too simple, but I still listened to the recommendations of the trainer. A month later, the first results were visible, and after six months I could already boast of an excellent trapezoid!
Svetlana, 32: All my life I have had problems with posture. I am too tall and thin, I automatically want to stoop, and due to this, my back involuntarily bends. However, a year ago on the forum I found advice for those who want to have good posture – to do shrugs with dumbbells. I decided to try. Excellent exercise! It not only helped me straighten my back, but also improved the line of my shoulders!