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
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