Trap-Bar Bent-Over Row
Strengthen your back & build power with the Trap Bar Bent-Over Row! A safe & effective way to target your posterior chain.
The Trap-Bar Bent-Over Row is a compound exercise that mainly works the back, with help from the lower back and traps. You'll need: trap bar or weight plates.
Required Equipment
Trap-Bar Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Trap-Bar Bent-Over Row Variations and Alternatives
How to do the Trap-Bar Bent-Over Row
Load the trap bar (hex bar) with the appropriate weight for your fitness level.
Stand in the center of the trap bar and grip the handles with a neutral grip (palms facing each other).
With your feet shoulder-width apart, bend at the hips and knees to lower your torso until it's nearly parallel to the floor, keeping your back straight and chest up. This is the starting position.
Brace your core and row the weight by pulling the trap bar towards your waist. Keep your elbows tucked close to your body.
Squeeze your shoulder blades together at the top of the movement, ensuring that you're using your back muscles to perform the row.
Slowly lower the weight back to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled and that you maintain proper form throughout the exercise to maximize its effectiveness and reduce the risk of injury.
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Trap-Bar Bent-Over Row FAQs
What muscles does the Trap-Bar Bent-Over Row work?
The Trap-Bar Bent-Over Row mainly works the back, with help from the lower back and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Trap-Bar Bent-Over Row?
Trap bar or weight plates.
Is the Trap-Bar Bent-Over Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Trap-Bar Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Trap-Bar Bent-Over Row variations and alternatives?
Similar exercises include the Barbell Bent-Over Paused Row, EZ-Bar Reverse-Grip Bent-Over Row, Trap-Bar Deadlift and Trap-Bar Squat.
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