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Trap Bar Bent-Over Row

IntermediateStrengthTier T3

You stand inside a trap bar and hinge forward at the hips, gripping its two neutral handles. You row the bar up toward your body, then lower it.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing inside a trap bar frame, hinged forward, gripping its handles with both hands, arms hanging.

    Step 1 of 3

    Stand centered inside the trap bar, hinge forward at your hips with your back flat, and grip either side of the bar's own handles, arms hanging straight down.

  2. The same woman, hinged forward at the same angle, now rowing the trap bar up so its back edge nearly touches her glutes, elbows angled back.

    Step 2 of 3

    Squeeze your shoulder blades together and row the trap bar upward until its back edge nearly touches your glutes, angling your elbows back at roughly 45 degrees, and hold this top position for a beat.

  3. A woman standing inside a trap bar frame, hinged forward, gripping its handles with both hands, arms hanging.

    Step 3 of 3

    Stand centered inside the trap bar, hinge forward at your hips with your back flat, and grip either side of the bar's own handles, arms hanging straight down.

Breathing

  • Breathe naturally throughout both the hinge and the row.

Safety Information

Lower the trap bar back down slowly and under control on every rep; letting the bar drop or swing removes the control this exercise is built around and can jar the low back at the bottom of the hinge. Hold only a brief pause at the top of the row, rather than an extended static hold. If you have any concerns about performing this exercise, speak with a physician before attempting it. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.