Open Back Trap Bar Exercises

Load up the trap bar and stand in the center.

Open back trap bar exercises.

Lift the bar up to do the row and squeeze your shoulder blades together at the top as you hold for a second. Push your glutes back and keep your chest up. To get used to pulling from the same place you pulled barbells from simply flip the trap bar over and use the bottom handle if your bar has one most do but some don t. To build up a bigger stronger back you re going to have to become a trap king.

Well developed traps aka the trapezius or trapezoid muscles can be the key to a well developed awe inspiring back. Grab the high handles keep your knees slightly bent core back and lats engaged. Trap bar bent over row. One exercise i like to sprinkle into my programs every now and then is the trap bar rear foot elevated split squat.

The trap bar allows for heavy loads and a better range of motion than the straight bar. Not to mention it s a great builder of unilateral affecting one side function which is ideal for full development and athletic movements as well. Trap bar rack walk 00 50 4. Bent over row 01 10 5.

But as with the romanian deadlift grip mobility and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury. Trap bar split squat. The trap bar for most people most of the time makes things much more joint friendly and makes it less likely people fall or default into compromising positions. Trap bar pushup 00 18 2.

Trap bar split squat youtube. Trap bar shrugs put the weight directly at your side like dumbbells and still lets you use heavy weight since many gyms don t have dumbbells heavy enough for those who want to go full beast mode. There are a few variations of the trap bar deadlift. You ll likely have to hinge farther since your hands will be farther apart than a typical conventional barbell deadlift asks of them.

Team allmax athlete phamflexx shows you five of his favorite lifts to do with the trap bar. This makes the trap bar deadlift one of the best all round exercises to increase hip strength while also developing a strong back traps and grip.