Trap Bar Bent Over Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Trap Bar
HOW TO PERFORM
- Stand inside the trap bar with the feet about hip width and deadlift it to standing by the handles.
- Hinge at the hips with soft knees until the torso is about 45 degrees to the floor, the bar hanging at arm's length.
- Row the handles up to the sides of the ribs, driving the elbows back past the body.
- Lower under control to straight arms, holding the torso angle, and deadlift the bar back to the floor at the end of the set.
FORM TIPS
- The neutral handles keep the elbows close and the wrists comfortable, which suits lifters whose wrists or elbows complain on a straight bar.
- The torso angle stays fixed. Standing up a little more on every rep moves the work off the back and onto the hips.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.