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Trap Bar Bent Over Row

Trap Bar Bent Over Row

The Trap Bar Bent Over Row is a highly effective compound exercise that targets multiple muscle groups in the upper body, primarily focusing on the back muscles. This exercise is performed using a specialized barbell called a trap bar, which allows for a more natural grip and reduces strain on the lower back compared to traditional barbell rows. To perform a Trap Bar Bent Over Row, start by standing inside the trap bar with feet shoulder-width apart. Bend at the hips while maintaining a neutral spine, keeping the knees slightly bent. Grip the handles with an overhand grip, making sure your palms are facing inwards. This is your starting position. Engage your core muscles and squeeze your shoulder blades together as you pull the trap bar upwards towards your chest, keeping your elbows close to your body. Focus on using your back muscles to initiate the movement and avoid relying on momentum or jerking motions. At the top of the movement, pause for a brief second, focusing on the contraction in your back muscles, before slowly lowering the bar back down to the starting position in a controlled manner. It's crucial to maintain proper form throughout the exercise, keeping a strong, stable stance and avoiding excessive swinging or rounding of the back. The Trap Bar Bent Over Row is a versatile exercise that can be beneficial for building upper body strength, improving posture, and enhancing overall back development. By incorporating this exercise into your workout routine, you can effectively target your latissimus dorsi, rhomboids, trapezius, and other upper back muscles. Remember to start with lighter weights and gradually increase the resistance as your strength and technique improve. Aim for 3-4 sets of 8-12 reps to maximize the benefits of this exercise.


  • Start by standing with your feet shoulder-width apart and placing a trap bar on the ground in front of you.
  • Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
  • Keeping your back straight and your core engaged, exhale and pull the trap bar upwards towards your abdomen, squeezing your shoulder blades together.
  • Hold the top position for a brief pause, then inhale and slowly lower the trap bar back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to avoid injury.
  • Engage your core muscles while performing the exercise to stabilize your body.
  • Focus on pulling your elbows back and squeezing your shoulder blades together to target the upper back muscles effectively.
  • Choose an appropriate weight that challenges you but allows you to maintain proper form throughout the set.
  • Perform the exercise in a controlled manner, avoiding any jerky or swinging motions.
  • Ensure that your knees are slightly bent and your hips are hinged back to maintain a stable position throughout the exercise.
  • Keep a neutral spine position by avoiding excessive rounding or arching of the back.
  • Use a grip width that feels comfortable for you, typically slightly wider than shoulder-width apart.
  • Incorporate the Trap Bar Bent Over Row into your back workout routine for a well-rounded back development.
  • Allow for adequate rest and recovery between sets to optimize your performance and muscle growth.

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