Trap Bar Bent-Over Row
Strengthen your back & build power with the Trap Bar Bent-Over Row! A safe & effective way to target your posterior chain.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Load the trap bar (hex bar) with the appropriate weight for your fitness level.
2. Stand in the center of the trap bar and grip the handles with a neutral grip (palms facing each other).
3. With your feet shoulder-width apart, bend at the hips and knees to lower your torso until it's nearly parallel to the floor, keeping your back straight and chest up. This is the starting position.
4. Brace your core and row the weight by pulling the trap bar towards your waist. Keep your elbows tucked close to your body.
5. Squeeze your shoulder blades together at the top of the movement, ensuring that you're using your back muscles to perform the row.
6. Slowly lower the weight back to the starting position, maintaining control throughout the movement.
7. Repeat for the desired number of repetitions and sets.
Ensure that the movement is controlled and that you maintain proper form throughout the exercise to maximize its effectiveness and reduce the risk of injury.
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