Trap Bar Bent Over Row

Muscles worked

Setup

1. Stand inside the trap bar with feet hip-width apart and shins centered between the handles.
2. Hinge at the hips and slightly bend the knees until your torso is at a 45-degree angle or nearly parallel to the floor.
3. Grasp the neutral handles firmly, ensuring your weight is balanced over the mid-foot.
4. Brace your core and maintain a flat, neutral spine from head to tailbone.

How to do it

1. Exhale as you pull the bar toward your lower ribs by driving your elbows back and up.
2. Squeeze your shoulder blades together at the top of the movement for a brief pause.
3. Inhale as you slowly lower the bar back to the starting position under control, fully extending your arms without rounding your back.
4. Maintain a consistent torso angle throughout the entire set, avoiding the use of momentum or 'kipping'.

Form checklist

• Keep your back flat and avoid rounding the lumbar spine.
• Ensure your neck stays neutral; look at a spot on the floor a few feet in front of you.
• Drive through the elbows rather than pulling solely with the hands.
• Keep the core braced and the ribcage tucked to protect the lower back.

Pro tips

• Focus on 'tucking' your shoulder blades into your back pockets at the peak of the contraction to maximize lat and trap engagement.
• Imagine your hands are just hooks and focus on the sensation of your mid-back muscles doing the work.

Make it harder

• Add a 2-second isometric hold at the top of each rep to increase time under tension.
• Perform the exercise from a deficit by standing on a small platform or weight plate to increase the range of motion.

Frequently asked

What muscles does the trap bar bent over row work?

The trap bar bent over row primarily targets the lats and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the trap bar bent over row?

The trap bar bent over row uses trap bar.

Is the trap bar bent over row good for beginners?

The trap bar bent over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Battling RopesIntermediate · lats and trapezius
• Dumbbell One Arm Row Rack SupportIntermediate · lats and trapezius
• FlagIntermediate · abs, lats, obliques, and trapezius