# Trap Bar Row

URL: https://heatsy.app/ex/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: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Erector Spinae, Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Trap Bar

## Technique

1. Stand inside a trap bar, hinge down and grab the handles with a flat back.
2. Lift the bar to hang at arms' length with the torso close to parallel to the floor.
3. Row the bar toward your lower ribs, squeezing the shoulder blades.
4. 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.

## Alternatives

- [Barbell Row](https://heatsy.app/ex/barbell-row)
- [Dumbbell Deadlift](https://heatsy.app/ex/dumbbell-deadlift)