Intermediate
Trap bar row
A bent-over row inside a trap bar, with neutral handles that are easy on the wrists.
- Works
- Mid back, Lats, Traps
- Equipment
- Trap bar
How to do it
- 1Stand inside the trap bar and take the handles, palms facing in.
- 2Bend at the hips with a flat back and slightly bent knees.
- 3Pull the bar towards your stomach, squeezing your shoulder blades together.
- 4Lower it slowly until your arms are straight.
Coach's tips
- Keep your back flat. If it rounds, the weight is too heavy.
Trap bar taken? Do this instead
Same muscles, different equipment. Closest match first.