Bent-Over Row (Trap Bar)

A horizontal pulling compound movement performed with a trap bar, targeting the lats and mid-back while the neutral grip reduces shoulder stress compared to barbell rows.

Instructions

1. Load the trap bar with weight and stand in the center with feet shoulder-width apart.
2. Bend at the hips and knees to lower your torso until it is nearly parallel to the ground, keeping your back straight.
3. Grip both handles with a neutral grip (palms facing each other), arms fully extended.
4. Pull the handles toward your lower chest by driving your elbows back and squeezing your lats.
5. Pause briefly at the top of the movement.
6. Lower the weight under control back to the starting position.

Tips

• Maintain a neutral spine throughout; avoid rounding your lower back.
• Keep your core engaged and chest up as you hinge forward.
• The neutral grip is easier on the shoulders compared to a wide overhand grip.
• Drive through your legs slightly as you initiate the pull for more power.
• Control the eccentric (lowering) phase to maximize muscle engagement.