trapezius & lATISSiMUS dORSI

The trapezius and latissimus dorsi are two of the largest muscles of the upper back, playing essential roles in posture, shoulder stability, and upper-body movement. Together, they help control pulling, lifting, and contribute to a strong, stable back. The exercises below target one or both of these muscle groups using only dumbbells.

Exercise Menu

Dumbbell Shrug

Primary muscle(s) targeted: Upper Trapezius

Secondary muscle(s) targeted: N/A

Compound/Isolation: Isolation

Set-up:

Grab appropriate, lighter dumbbells
Palms facing body
Feet shoulder-width apart

Execution:

Inhale and raise the shoulders slowly
Exhale and slowly lower the shoulders
Return dumbbells to starting position

Dumbbell shrugs mainly target the trapezius muscle group. Using the dumbbell instead of other bulkier pieces of equipment can increase range of motion.

Full Detailed Breakdown

There are no secondary muscle groups involved in this exercise [6].

The dumbbell shrug is an isolation exercise. This exercise moves only one joint, the shoulder girdle, and targets only one primary muscle group, the upper traps [1].

To set up, grab the weights and start standing upright with feet flat on the floor and a shoulder-width apart. With the arms at the sides, turn your palms inward. Bend the knees slightly so that they precisely line up with the toes. Keep the chin up, face straight ahead, and the neck straight.

To begin the movement, pull the shoulders straight up toward the ears while keeping the arms completely straight. Squeeze the upper trapezius muscles at the top to lift the dumbbells against gravity. Then, lower the shoulders slowly and smoothly back down to the starting position. Control the descent against gravity for 2 to 3 seconds to keep constant tension on the trapezius muscles. Allow the weights to stretch the muscles fully at the bottom before beginning the next repetition [8].

Upright Row

Primary muscle(s) targeted: Anterior/Medial Deltoids & Upper Trapezius

Secondary muscle(s) targeted: Rhomboids

Compound/Isolation: Compound

Set-up:

Feet shoulder width apart
Palms facing body
Arms hanging slightly in front of body

Execution:

Pull the weight up to the shoulder
Slowly return to the starting position
Avoid swinging the weight and engage core throughout

Upright rows primarily target both the lateral and front deltoid muscle groups as well as the upper trapezius muscles.

Full Detailed Breakdown

This exercise also works the rhomboids, which are diamond-shaped muscles in the upper back that connect the shoulder blades to the spine, and the biceps.

As upright rows work on multiple muscle groups, they are compound exercises. It involves movement of the shoulder and elbow joints by shoulder abduction, elbow flexion, and the upward rotation of the scapulae [4].

To set up for this exercise, grab the appropriate weights and stand with your feet shoulder-width apart. Then, stand straight with your arms and hands hanging slightly in front, with palms facing the body.

To begin the concentric phase, engage the core and rotate the shoulders back. Then, bring the elbows up and slightly back to ensure a straight-up motion of the weight or dumbbell. Pull the weight in that direction until the weight is level with the shoulder. During the descent, bring the weight down in a straight line by slowly bringing the elbows down and slightly to the front of the body. This will help keep the weight close to you at all times [7].

Dumbbell Row

Primary muscle(s) targeted: Latissimus Dorsi, Rhomboids, Middle Trapezius

Secondary muscle(s) targeted: Rear Deltoids, Biceps Brachii

Compound/Isolation: Compound

Set-up:

Feet shoulder width apart
Arms hanging with palms facing each other
Hips tilted forwards at around 45-60°

Execution:

Slowly pull the elbows up and backward
Stop when the back muscles are fully contracted
Slowly return to the starting position

Dumbbell rows mainly target the latissimus dorsi, which are the large pulling muscles on the sides of your back. This exercise also heavily works the rhomboids and middle trapezius group, the muscles that sit directly between the shoulder blades.

Full Detailed Breakdown

The exercise also brings in supporting muscle groups, which include the rear deltoids, the biceps on the front of your arms, and the forearms.

Because this movement works multiple muscle groups at the same time, it is a compound exercise. The movement requires action across two primary joint areas: elbow flexion (bending the arm) and shoulder extension. It also relies on scapular retraction, which is the active squeezing of your shoulder blades.

To set up, select a pair of dumbbells of moderate weight and stand with the feet hip-width apart. Keep the core tight, bend the knees slightly, and hinge forward at the hips until the upper body is at a 45° to 60° angle to the ground. Let the arms hang straight down toward the floor below the shoulders, with the palms facing each other.

During the concentric phase, lift both dumbbells upward toward the sides of the lower ribs. Lead the movement with your elbows as you drive them and the weights up toward the ceiling while keeping them tucked close to the body. Squeeze the shoulder blades tightly at the top to fully contract the back muscles. During the lowering phase, lower the dumbbells slowly and smoothly back down to the starting position. Control the weight’s descent for 2 to 3 seconds to keep constant tension/resistance on the muscles. Allow the arms to fully extend at the bottom to stretch the muscles before starting the next repetition [5].

Dumbbell Pullover

Primary muscle(s) targeted: Latissimus Dorsi

Secondary muscle(s) targeted: Triceps Brachii, Posterior Deltoids, & Serratus Pectorals

Compound/Isolation: Isolation

Set-up:

Sit at bench edge and plant feet
Grab 1-2 dumbbells of appropriate weight
Lie down and extend arms upward

Execution:

Keep hands relaxed and arms straight
Pull with the elbows at all times
Pull weight down/up in the same manner

The primary target muscle group for this movement is the latissimus dorsi, commonly known as the lats.

Full Detailed Breakdown

This exercise also works your serratus pectorals, the long head of the triceps, and the rear shoulders.

The dumbbell pullover is an isolation exercise, as movement only happens at a single joint: the shoulder [3].

To set up, sit at the edge of a bench and plant your feet on the ground, slightly wider than the bench. Grab one or two dumbbells, cupping the top of the dumbbell(s) with your hands. Lie down and ensure that your head, neck, and back are fully supported. Extend the arms up, above the chest, with palms facing each other.

To start, slowly lower the dumbbell back and downward over your head, maintaining and engaging your core and back. Keep the arms straight and avoid bending your elbows. In about 3-4 seconds, the weight should reach the height of your head. Avoid going beyond that point. At the bottom of the arc, pause briefly for a few seconds to emphasize the muscle contraction before engaging your lats to pull the dumbbell back up through the same wide arc to the overhead starting position [2].

References

[1] Ekstrom, R. A., Donatelli, R. A., & Soderberg, G. L. (2003). Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles. Journal of Orthopaedic and Sports Physical Therapy, 33(5), 247–258. https://doi.org/10.2519/jospt.2003.33.5.247

[2] Frey, M. (2024, July 6). How to do a dumbbell pullover: Proper form, variations, and common mistakes. Very Well Fit. https://www.verywellfit.com/how-to-dumbbell-pullover-techniques-benefits-variations-4781595

[3] Linkul, R. (2022). Resistance training progressions for the older adult—Pulls and rows. Personal Training Quarterly, 9(4), 14–16. https://www.nsca.com/contentassets/1cf6f81b246549cfa07473dbd8516ff1/ptq-9.4.3-resistance-training-progressions-for-the-older-adult-pulls-and-rows.pdf

[4] McAllister, M. J., Schilling, B. K., Hammond, K. G., Weiss, L. W., & Farney, T. M. (2013). Effect of grip width on electromyographic activity during the upright row. The Journal of Strength & Conditioning Research, 27(1), 181–187. https://doi.org/10.1519/JSC.0b013e31824f23ad

[5] Moore, P. (2024, January 2). The dumbbell row never gets old with these 7 variations. The Output. https://www.onepeloton.com/blog/dumbbell-row-variations

[6] Parker, J. (n.d.-a). How to do a dumbbell shrug. Fitbod. https://fitbod.me/exercises/dumbbell-shrug

[7] Smith, L. (n.d.). Upright row vs. lateral raise. WebMD. https://www.webmd.com/fitness-exercise/upright-row-vs-lateral-raise

[8] Watson, K. (2019, June 18). Shoulder shrugs: Muscles worked, benefits, and how to do them. Healthline. https://www.healthline.com/health/fitness-exercise/shoulder-shrugs