Trap Bar Bent Over Row
Description
The trap bar bent over row is a horizontal pulling exercise performed with a trap bar (hex bar) held with a neutral grip. The neutral grip is more comfortable on the wrists and shoulders than a standard barbell row, and the bar's positioning allows you to row with strict form. It is an excellent heavy back builder.
Muscle Group
Equipment Required
Trap Bar Bent Over Row Instructions
- Stand inside a loaded trap bar with feet hip-width apart. Grip both handles with a neutral grip.
- Stand up with the bar. Hinge forward at the hips until your torso is at roughly 45 degrees from horizontal.
- Let the bar hang at arm’s length. Brace your core and lock in your back angle.
- Row the bar up by driving your elbows back and slightly out. Keep elbows close to your body.
- Pull the bar to your lower chest or upper abdomen. Squeeze your shoulder blades together.
- Lower the bar under control back to arm’s length. Maintain torso angle throughout.
- Repeat for the desired number of reps.
- The neutral grip allows heavier loading than overhand barbell rows for many lifters.
Trap Bar Bent Over Row Form & Visual
Trap Bar Bent Over Row Benefits
- Neutral grip is comfortable on wrists and shoulders
- Allows heavier loading than barbell rows for many lifters
- Builds the lats, mid-traps, and rear delts
- Easy to set up — no need to clean the bar from the floor
- Excellent heavy back exercise
- Carries over to deadlift strength
Trap Bar Bent Over Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle and lower)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Erector spinae (isometric)
- Forearms and grip
Trap Bar Bent Over Row Variations & Alternatives
- Barbell Bent Over Row
- Dumbbell Bent Over Row
- Trap Bar Deadlift
- Smith Bent Over Row
- Pause Trap Bar Row
- Underhand Trap Bar Row (rotated grip)
