How to do a Trap Bar Bent Over Row

Authored by Fitbod

About Trap Bar Bent Over Row

Sets Logged
107,515
Popularity Rank
633rd
Difficulty
Intermediate
Back Strength
44 mSCORE 45th
Equipment Required
  • Photo of Trap Bar
    Trap Bar
Primary Muscles
Secondary Muscles

Instructions: How To

Like other Bent Over Row variations, this is a compound exercise that primarily targets your back. This variation gives you the stability of using a single piece of equipment like a barbell variation, while keeping the weight inline with your center of mass. This is a great variation if you’ve been struggling with the barbell variation, of if you’re looking to add a little more variety to your back days.

  1. Stand upright inside the trap bar with your feet shoulder width apart while grabbing the handles of the trap bar so that your hands are facing inward.
 Bend your hips backward to create a 45 degree angle with your torso keeping your knees slightly bent.
 Bend your elbows up past your sides bringing the trap bar up to hip height.
 Controllably return to the starting position.

Common Mistakes

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

  • Don’t Use Momentum

    Extending your lower back can help you move more weight by recruiting additional muscle groups to help you build momentum. Keep your torso stable by engaging your core, and limit your movement to the desired exercise. You may need to reduce your weight to maintain proper form.

  • Back Flat

    Keeping your back flat is essential to maintaining proper form with this exercise. It’s very common to see your back start to round as you become fatigued. Focus on keeping your core engaged, and shoulders back.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    40
    lbs
    50
    lbs
  • advanced
    8
    reps
    50
    lbs
    65
    lbs

Enter your stats to calculate your Reps & Weight