Back · Trap Bar
Trap Bar Bent Over Row
How to do the trap bar bent over row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Trap Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand inside a trap bar and hinge forward at the hips with a flat back, letting the bar hang at arm's length with a neutral grip. Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades, then lower under control. The neutral grip keeps your wrists in a strong line.
- 1Your lats and mid-back pulling the bar toward your stomach
- 2Your shoulder blades squeezing together at the top of each rep
- 3A stable hinge with your core braced and back flat
Common mistakes
- Rounding your back or letting your chest collapse
- Yanking with your arms instead of driving with your back
- Using momentum or standing up to heave the bar
Muscles worked
The trap bar bent over row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the trap bar bent over row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.