Trap Bar Deadlift
A beginner compound strength exercise that works the quads.
Starting position
End position
How to Do Trap Bar Deadlift
- 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.
- Lower your hips, look forward with your head and keep your chest up.
- Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
- At the completion of the movement, lower the weight back to the ground under control.
Muscles Worked
Alternatives to Trap Bar Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Leverage Deadlift
A beginner compound strength exercise that works the quads, using a machine.
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2
One-Arm Side Deadlift
An advanced compound strength exercise that works the quads, using a barbell.
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3
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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4
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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5
Barbell Walking Lunge
A beginner compound strength exercise that works the quads, using a barbell.
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6
Cable Deadlifts
A beginner compound strength exercise that works the quads, using a cable machine.
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7
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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8
Dumbbell Lunges
A beginner compound strength exercise that works the quads, using dumbbells.
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9
Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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10
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
Frequently Asked Questions
What muscles do trap bar deadlift work?
Trap Bar Deadlift primarily works the quads. The glutes and hamstrings assist as secondary muscles.
What equipment do I need for trap bar deadlift?
The source dataset does not record equipment for trap bar deadlift. Check the instructions above before you set up.
Trap Bar Deadlift: is it suitable for beginners?
Yes. Trap Bar Deadlift is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of trap bar deadlift?
Leverage Deadlift, One-Arm Side Deadlift, Squats train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my trap bar deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; trap bar deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Trap Bar Deadlift with AI
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