Trap Bar Bent Over Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Trap bar
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Trapezius, Teres Major, Brachioradialis, Teres Minor, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Trap Bar Row
Visualised Target Muscle Groups
Front
Back
How to: Trap Bar Bent Over Row
- Stand inside a trap bar with feet shoulder-width apart.
- Bend at the hips and knees to grasp the handles, keeping your back straight.
- Engage your core and lift the barbell by extending your hips and knees.
- Pull the bar to your chest by squeezing your shoulder blades together.
- Lower the bar back down under control and repeat.
Common Mistakes
- Rounding the back during the lift.
- Using momentum instead of muscle strength to lift the weight.
- Letting the elbows flare out excessively.
Modifications
- Use a lighter weight to focus on form.
- Perform the exercise with a limited range of motion.
Tips
- Keep your back straight and hinge at the hips.
- Engage your core to avoid straining your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement.
Trap Bar Bent Over Row Alternatives
Tags
back
strength
rowing
trap bar
latissimus dorsi
muscle gain
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
