Trap Bar Bent-Over Row
Gym Exercise Card
Equipment
The Trap Bar Bent-Over Row is an effective exercise for strengthening the upper back and enhancing posture. By using a trap bar, it offers a neutral grip that can reduce strain on the wrists and shoulders compared to traditional barbells, making it a joint-friendly option.
How to do it
- Start by standing in the center of a loaded trap bar with feet shoulder-width apart.
- Bend at the hips and knees slightly, keeping the back straight and core engaged.
- Grip the trap bar handles and maintain a neutral spine position.
- Pull the bar towards your lower ribcage, squeezing the shoulder blades together.
- Slowly lower the bar back to the starting position with control.
Muscles worked
Primary Latissimus Dorsi Rhomboids Trapezius Middle Fibers
Secondary Biceps Brachii Deltoid Posterior Erector Spinae
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