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Upper Back · Intermediate

Trap Bar Bent Over Row

Trap-bar bent-over row training the upper back and lats while the torso holds a braced hip hinge.

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Exercise overview

Training details

Upper BackLatsBicepsForearms

Equipment

Trap Bar

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand inside the trap bar, hinge forward, and grip the handles with the spine neutral and knees softly bent.
  2. 02Brace the trunk and allow the arms to hang directly beneath the shoulders.
  3. 03Pull the elbows back to row the trap bar toward the lower ribs or upper abdomen.
  4. 04Pause briefly with the shoulder blades retracted without lifting the torso.
  5. 05Lower the bar under control to full arm extension and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell RowRelated variationBarbell Bent Over Wide Grip RowRelated variationPendlay RowRelated variationBarbell Reverse Grip Bent Over RowRelated variationBarbell Snatch Grip RowRelated variationT-Bar Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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