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Trap Bar Deadlift

Trap Bar Deadlift is a beginner compound exercise that mainly works your quads, with help from your glutes and hamstrings.

💪 Quads🏋️ Other📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Trap Bar Deadlift: starting position
Starting position
Trap Bar Deadlift: end position
End position

How to do the trap bar deadlift

  1. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  2. Lower your hips, look forward with your head and keep your chest up.
  3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  4. At the completion of the movement, lower the weight back to the ground under control.

Muscles worked

Primary: QuadsSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Trap Bar Deadlift alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the trap bar deadlift work?

It mainly works your quads; your glutes and hamstrings assist.

How many sets and reps of trap bar deadlift should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the trap bar deadlift good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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