Trap Bar Deadlift

TrapeziusTrap BarBeginner
Stand inside the trap bar with your feet shoulder-width apart. Bend your knees and hinge at the hips to grip the handles of the trap bar. Take a deep breath, engage your core, and lift the trap bar by extending your legs and straightening your back. Pause at the top, then slowly lower the trap bar down by bending your knees and hinging at the hips. Repeat for the desired number of repetitions.

How to perform the Trap Bar Deadlift

  1. Set up. Set up in a stable, balanced starting position appropriate for the Trap Bar Deadlift using your trap bar.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your trapezius rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

Build a free routine

Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.

View staged routine (0)

Variations of Trap Bar Deadlift

Trap bar Banded Deadlift

GlutesTrap BarIntermediate

The trap bar banded deadlift enhances your deadlift by adding resistance through bands, improving strength and power.…

View

Trap Bar Deadlift from Deficit

GlutesTrap BarIntermediate

The Trap Bar Deadlift from Deficit enhances your deadlift by increasing the range of motion, targeting your posterior…

View

Trap Bar Split Stance RDL

GlutesTrap BarIntermediate

The Trap Bar Split Stance RDL targets the hamstrings, glutes, and lower back. It is performed using a trap bar to enh…

View

Related exercises

Trap Bar Bent Over Row

Latissimus DorsiTrap BarIntermediate

The Trap Bar Bent Over Row targets your back, biceps, and shoulders.Stand inside the trap bar with your feet shoulder…

View

Trap Bar Farmers Carry

QuadricepsTrap BarIntermediate

The Trap Bar Farmers Carry is a functional strength exercise that targets your grip, core, and lower body muscles.Sta…

View

Trap Bar Overhead Press

Pectoralis MajorTrap BarIntermediate

The Trap Bar Overhead Press is a compound exercise that targets the shoulders, triceps, and upper back.Stand inside t…

View

Trap Bar Standing Shrug

TrapeziusTrap BarBeginner

Stand inside the trap bar with your feet shoulder-width apart. Grip the handles with both hands, keeping your arms st…

View
0 exercises staged Save your routine — sign up free.
Review Sign up free