Trap Bar Bent Over Row
This exercise involves using a trap bar (also known as a hex bar) to perform a bent-over row. The trap bar allows for a more neutral grip and can be easier on the lower back compared to traditional barbell rows. The movement targets the back muscles, particularly the lats and rhomboids.
Trap Bar Bent Over Row Instructions
- Stand in the center of a trap bar with your feet shoulder-width apart.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Grasp the handles of the trap bar with an overhand grip.
- Keeping your elbows close to your body, pull the trap bar up towards your chest, squeezing your shoulder blades together at the top of the movement.
- Lower the trap bar back down to the starting position, keeping your back straight and your core engaged throughout the exercise.
- Repeat for the desired number of repetitions.
Trap Bar Bent Over Row Form & Visual
Trap Bar Bent Over Row Benefits
- Strengthens the abdominal muscles
- Improves core stability
- Increases hip flexor flexibility
- Improves overall body control and coordination
- Can be modified for different fitness levels
- Can be done without equipment
Trap Bar Bent Over Row Muscles Worked
- Latissimus dorsi
- Erector spinae
- Posterior deltoids
- Biceps brachii
Trap Bar Bent Over Row Variations & Alternatives
- Trap bar bent over row with underhand grip
- Trap bar bent over row with overhand grip
- Single arm trap bar bent over row
- Trap bar high pull
- Trap bar deadlift