Bent Over Row - (Trap Bar)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet hip-width apart, holding the trap bar with your hands positioned comfortably.
   • Bend your knees slightly, and hinge forward from your hips to about a 45-degree angle. Keep your back straight, not rounded.
2. Step 2Grab the Bar
   • Using a neutral grip, hold the handles of the trap bar firmly.
   • Ensure your arms are fully extended and your grip is secure before proceeding.
3. Step 3Position Your Body
   • Retract your shoulder blades and engage your core, keeping your back straight.
   • Look forward to maintain proper alignment of your neck with your spine.
4. Step 4Lift the Bar
   • Pull the trap bar towards your torso by bending your elbows and driving them back.
   • Aim to bring the handles close to your body while keeping your elbows tucked in.
5. Step 5Lower the Bar
   • Lower the trap bar back to the starting position with your arms fully extended.
   • Maintain the same bent-over position, ensuring your back remains straight and core engaged.
6. Step 6Repeat
   • Repeat the lift and lower for the desired number of repetitions, focusing on maintaining proper form throughout.
7. Step 7Finish the Exercise
   • After completing your repetitions, carefully stand upright while keeping your back straight.
   • Once standing, you can safely put down the trap bar.