Bent Over Row - (Trap Bar)

Stand inside a trap bar. Hinge at hips and grab the neutral handles. Row the bar up. The neutral grip is very strong for back development.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

trap bar

Bilateral

Bent-over

repsweight

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

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.
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.
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.
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.
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.
Step 6Repeat
- Repeat the lift and lower for the desired number of repetitions, focusing on maintaining proper form throughout.
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.