5 Trap Bar Exercises

Key Takeaways

Welcome to AH7, your go-to source for all things fitness! In this article, we’re diving into the world of trap bar exercises, uncovering the top 5 that will help you sculpt your body, boost your strength, and take your fitness journey to new heights. If you’re looking to target multiple muscle groups while keeping things exciting, you’re in for a treat. Let’s get those muscles flexing and those endorphins pumping with these exhilarating trap bar exercises!

1. Trap Bar Deadlift: Unleash Your Inner Powerhouse

Ready to unleash your inner powerhouse? The Trap Bar Deadlift is your golden ticket. This exercise doesn’t just work your glutes and hamstrings – it engages your entire body, from your core to your traps. Here’s how to do it:

  1. Stand inside the trap bar with your feet shoulder-width apart.
  2. Bend at your hips and knees, keeping your back straight and your chest up.
  3. Grab the handles and engage your core.
  4. Push through your heels as you lift the bar, extending your hips and knees.
  5. Lower the bar down with control, maintaining proper form.

Targeted Muscles: Glutes, hamstrings, core, traps

Pro Tips:

  • Start with a lighter weight to focus on form before progressing.
  • Keep your shoulders pulled back throughout the movement.

2. Farmer’s Walk: Walk the Strong Path

The Farmer’s Walk might sound simple, but it’s a killer full-body workout in disguise. Ready to walk the strong path? Let’s go:

  1. Load the trap bar with weights on each side.
  2. Stand in the middle of the bar and lift it, maintaining a neutral spine.
  3. Engage your core and start walking with controlled steps.
  4. Keep your posture upright and your shoulders back.
  5. Walk for a set distance or time, then carefully lower the bar.

Targeted Muscles: Grip strength, traps, core, legs

Pro Tips:

  • Don’t rush – take steady steps to challenge your stability.
  • Focus on your breathing to maintain a strong core.

3. Shrugs for Titans: Trap Bar Shrugs

If you’re dreaming of titanic traps, Trap Bar Shrugs are your secret weapon. Say goodbye to the tiny shoulder muscles – it’s time to grow those traps:

  1. Load the trap bar with an appropriate weight.
  2. Stand in the middle of the bar and grip the handles.
  3. Keep your arms extended and shoulders relaxed.
  4. Elevate your shoulders towards your ears.
  5. Squeeze your traps at the top, then lower the bar with control.

Targeted Muscles: Trapezius (traps)

Pro Tips:

  • Focus on the contraction at the top for maximum trap engagement.
  • Don’t use excessive weight, as it could lead to poor form.

4. High Pull Power: Explosive Upright Rows

Get ready to unleash explosive power with the Explosive Upright Rows. This exercise combines strength and explosiveness to create a well-rounded workout:

  1. Load the trap bar with an appropriate weight.
  2. Stand inside the bar and grip the handles.
  3. Keep your back straight, chest up, and knees slightly bent.
  4. Pull the bar towards your chin, leading with your elbows.
  5. Lower the bar under control and repeat.

Targeted Muscles: Shoulders, traps, upper back

Pro Tips:

  • Use your hips to generate power for the lift.
  • Avoid using momentum – focus on controlled movements.

5. Core Crusher: Trap Bar Landmine Twists

For a killer core workout that’ll leave you feeling accomplished, look no further than the Trap Bar Landmine Twists:

  1. Load one end of the trap bar with weight plates.
  2. Stand sideways to the bar, gripping the weighted end.
  3. Keep your core engaged and your arms extended.
  4. Rotate your torso away from the bar, then back towards it.
  5. Complete reps on one side, then switch to the other.

Targeted Muscles: Obliques, core, shoulders

Pro Tips:

  • Start with lighter weights to master the twisting motion.
  • Keep your hips stable throughout the movement.


1. How often should I do trap bar exercises?
It’s recommended to include trap bar exercises in your routine 2-3 times per week, allowing your muscles proper recovery time.

2. Can beginners do these exercises?
Absolutely! These exercises are suitable for beginners. Just start with lighter weights and focus on proper form.

3. Is the trap bar deadlift better than a traditional deadlift?
Both have their benefits. Trap bar deadlifts are generally more back-friendly, but traditional deadlifts target your lower back more directly.

4. Can I lose belly fat with trap bar exercises?
While these exercises help build muscle, they should be combined with a balanced diet and cardiovascular exercise for effective fat loss.

5. How heavy should my weights be?
Choose weights that challenge you but still allow you to maintain proper form. Gradually increase weight as you get stronger.

6. Are trap bar exercises suitable for women?
Absolutely! Trap bar exercises are beneficial for everyone, regardless of gender, and can help in toning and strengthening various muscle groups.

7. Can I do trap bar exercises if I have a back injury?
If you have a back injury, it’s best to consult a medical professional before attempting these exercises to ensure they won’t exacerbate your condition.

8. How do I incorporate these exercises into my routine?
You can add them as standalone workouts or integrate them into your existing routine. Remember to balance them with other types of exercises.

9. What’s the difference between trap bar shrugs and upright rows?
Trap bar shrugs primarily target the trapezius muscles, while upright rows engage the shoulders and upper back more comprehensively.

10. Should I do a warm-up before trap bar exercises?
Yes, warming up is crucial. Engage in light cardio and dynamic stretches to prepare your muscles for the workout ahead.

Get ready to elevate your fitness game with these dynamic and engaging trap bar exercises. Remember, consistency and proper form are key to achieving your fitness goals. Push yourself, stay motivated, and watch your body transform into a powerhouse of strength and endurance. Happy lifting, and keep rocking that Phamflexx attitude! 💪🔥

Leave a Reply

Your email address will not be published. Required fields are marked *