Open Back Trap Bar Exercises

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.

Open back trap bar exercises. The split squat is one of the best lower body exercises for hitting the quads glutes and hamstrings. To build up a bigger stronger back you re going to have to become a trap king. But as with the romanian deadlift grip mobility and body awareness can be a limiting factor for experiencing the full benefit and avoiding injury. Lift the bar up to do the row and squeeze your shoulder blades together at the top as you hold for a second.

Load up the trap bar and stand in the center. There are a few variations of the trap bar deadlift. Grab the high handles keep your knees slightly bent core back and lats engaged. Well developed traps aka the trapezius or trapezoid muscles can be the key to a well developed awe inspiring back.

When executed properly the bent over barbell row is arguably the most functional exercise for the back next to the pull up of course. 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. Trap bar split squat youtube.

The trap bar is an underutilized piece of the equipment and whe. Team allmax athlete phamflexx shows you five of his favorite lifts to do with the trap bar. The trap bar allows for heavy loads and a better range of motion than the straight bar. You ll likely have to hinge farther since your hands will be farther apart than a typical conventional barbell deadlift asks of them.

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. 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. Trap bar pushup 00 18 2. 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.

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. Push your glutes back and keep your chest up.