Trap Bar Bent-Over Row
Expert Advice
Keep your core tight and back flat throughout the movement to protect your lower back and ensure proper engagement of the target muscles.
How-to-do Steps
- Stand inside the trap bar with your feet shoulder-width apart.
- Hinge at the hips to bend over, keeping your back straight and knees slightly bent.
- Grip the handles with both hands and lift the bar slightly to get into the starting position.
- Pull the bar towards your waist, keeping your elbows close to your body and squeezing your shoulder blades together.
- Slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Trap Bar Bent-Over Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Trap Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Trap Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Trap Bar Bent-Over Row work?
Trap Bar Bent-Over Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Trap Bar.
How many sets and reps should I do for Trap Bar Bent-Over Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Trap Bar Bent-Over Row suitable for beginners?
Trap Bar Bent-Over Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
