7 exercises
The Best 7 Trap Bar Exercises with Videos & Tips
Explore trap bar exercises offering a neutral grip position that reduces spinal stress. Each movement features HD video guidance and biomechanical cues to help you perform deadlifts and carries with improved mechanics and reduced injury risk.
Frequently Asked Questions
Is a trap bar deadlift easier than a conventional deadlift?
Most people can lift 5–10% more with a trap bar because the weight sits at your sides (inside the frame) rather than in front of you, reducing the moment arm on your lower back. The more upright torso position also shifts some work from the lower back to the quads. Whether it is easier depends on perspective; it is more accessible and safer for most people, but it still allows very heavy loading.
Should I use the high handles or low handles?
High handles reduce the range of motion and make the exercise easier, which is good for beginners, those with limited mobility, and heavy rack pulls. Low handles (or a flush trap bar) give you the full range of motion equivalent to a conventional deadlift from the floor. Start with high handles to learn the pattern, then progress to low handles as your strength and mobility improve.
Can I use a trap bar for exercises other than deadlifts?
Yes. Trap bar farmer's walks are one of the best exercises for grip strength, core stability, and conditioning. Trap bar shrugs allow heavy loading with less lower back strain than barbell shrugs. Trap bar squats and trap bar floor press are also effective variations. The neutral grip and centered load position make the trap bar surprisingly versatile beyond just deadlifts.
