Trap Bar Bent Over Row
The Trap Bar Bent Over Row is a compound pulling exercise performed by standing inside a hex bar and rowing the neutral-grip handles toward the torso. It targets the lats, rhomboids, and traps while reducing shear stress on the lower back compared to traditional barbell rows.
Since this movement places a significant isometric demand on your erector spinae, the AI analyzes your recovery status from recent heavy leg days (like deadlifts) to optimize your weight and volume targets. By tracking your RPE and rep velocity, the app can detect if your lower back or grip strength is fatiguing before your upper back, suggesting lighter loads or the use of straps to ensure the target muscles receive the intended stimulus without risking injury.
Form Cues
- Stand inside the trap bar with feet hip-width apart.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Grasp the handles with a neutral grip and brace your core.
- Drive your elbows back and up toward the ceiling.
- Squeeze your shoulder blades together firmly at the top.
- Don't round your lower back or hunch your shoulders.
- Don't use momentum to jerk the weight off the floor.
- Don't stand up too upright during the pull.
- Don't let your elbows flare out excessively wide.
- Don't hyperextend your neck by looking up.
Common Mistakes
- Standing too upright
- Rounding the lumbar spine
- Using excessive momentum
- Shrugging shoulders near ears
- Inconsistent torso angle
Muscles Worked
This exercise primarily builds thickness in the mid-back by targeting the latissimus dorsi, rhomboids, and middle trapezius through a powerful neutral-grip pull. The erector spinae, glutes, and hamstrings work isometrically to maintain the hinged position, while the biceps and forearms are heavily recruited to assist in moving the load.
Primary
Secondary
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