upper backbarbell
trap bar row
trap bar row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand inside the trap bar with feet hip-width apart, hinge at hips to grip handles with a flat back.
Step 2. Brace your core, take the slack out of the bar, and keep your torso angle completely fixed.
Step 3. Pull your elbows back toward your back pockets, squeezing your shoulder blades at the top without shrugging.
Step 4. Lower the bar slowly under control until arms are fully straight. Exhale as you pull, inhale as you lower.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearmslower backhamstrings
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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