Trap Bar Deadlift

Trap Bar Deadlift is a beginner-level compound in the strength category that primarily works the quads. It also recruits the glutes and hamstrings. It is performed with other equipment.

How to do it

1. 1For 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. 2Lower your hips, look forward with your head and keep your chest up.
3. 3Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. 4At the completion of the movement, lower the weight back to the ground under control.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.