Trap Bar Deadlift
The Trap Bar Deadlift primarily works the Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus, with secondary activation of the Rectus Femoris, Semimembranosus, Semitendinosus and stabilizer support from the Rectus Abdominis, Transverse Abdominis, Trapezius (Upper). It is a trap bar compound exercise at intermediate difficulty.
Deadlift using trap bar with neutral grip reducing lower back stress.
| Equipment | Trap Bar |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Erector Spinae, Gluteus Maximus |
| Secondary | Rectus Femoris, Semimembranosus, Semitendinosus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Stand with feet hip-width apart. Stand inside trap bar. Bend at hips and knees to grasp handles. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Erector Spinae, Biceps Femoris (Long Head).
Alternative Exercises
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