Trap Bar

6 exercises

The trap (hex) bar is a hexagon-shaped bar that you stand inside, holding handles at your sides. It lets you deadlift, shrug and carry heavy loads with a more upright torso, which many people find easier on the lower back than a straight barbell.

MediumSpace needed

Budget

✓Home friendly

Best for

Quadriceps Glutes Hamstrings Lower Back Traps Forearms

Benefits

A more upright deadlift that reduces stress on the lower back.
Neutral, side-by-side handles are comfortable and great for heavy carries.
Easier for beginners to learn than the conventional deadlift.

Beginner advice

Most trap bars weigh 20–30 kg and take Olympic plates; choose one with both high and low handles so you can start from a shorter range. Check its length (often about 1.5–2 m) and where you will store it, since it is bulky.

Safety

Stand in the center so the load is balanced, keep your back flat, and use collars so the plates cannot slide off.