Trap Bar Bent Over Row
10 reps
Row the trap bar up to your hips by driving your elbows back, then lower it slowly.
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Trap Bar Bent Over Row
The trap bar bent-over row is a back-focused pull that keeps the load lined up with your center of mass. That neutral-grip, centered position can feel more comfortable than a barbell row while still building the mid-back and lats. It's a good alternative if the barbell version bothers you or you want more variety.
How to do it
- 1
Stand inside the trap bar with feet shoulder-width apart and grab the neutral handles.
- 2
Hinge your hips back to roughly a 45-degree torso angle, knees softly bent.
- 3
Brace your core and keep your back flat throughout.
- 4
Drive your elbows up past your sides to pull the bar to hip height.
- 5
Focus on pulling with your back rather than your biceps, and avoid using momentum.
- 6
Lower the bar back down under control and repeat.