Trap Bar Row
Also known as: Trap Bar Rows, Hex Bar Row, Trap Bar Bent-Over Row, Shrug Bar Row, Hex Bar Bent-Over Row
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand inside a trap bar, hinge down and grab the handles with a flat back.
- Lift the bar to hang at arms' length with the torso close to parallel to the floor.
- Row the bar toward your lower ribs, squeezing the shoulder blades.
- Lower slowly and keep the same hinge angle.
Cues
- Neutral handles keep the lats working and are easier on the shoulders.
- Keep the chest proud.
Common mistakes
- Rounding the back when picking the bar up.
- Straightening the legs to jerk the bar.
- Letting the plates touch the floor between reps unintentionally.