Stand inside and row heavy for a thick, dense back.
Hold your hinge position steady, don't stand up to swing the weight.
The Trap Bar Row is a Back-first movement, with Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your back volume for the week.
The Trap Bar Row primarily works the Back with Biceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
