Which muscles does the trap bar carry work?

The trap bar carry mainly works your forearms and traps. It also involves your full body.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the trap bar carry in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Trap Bar Carry: how to do it and muscles worked

The trap bar carry mainly works your forearms and traps, with help from your full body. You need a trap bar.

Muscles worked

Main

Helping

Full body

How to do the trap bar carry

1
Stand inside a trap bar, hinge down with a flat back and grip the handles. Stand up tall with your chest high and shoulders back.
2
Walk forward with controlled steps, holding the bar at your sides. Brace your core and keep your shoulders from shrugging up.
3
Carry for 20 to 40 seconds or a set distance, breathing steadily. Lower the bar with a flat back by hinging at your hips.

Form tip: Keep your posture tall and your steps small; do not let the bar swing or let your shoulders round forward.

Common questions

Which muscles does the trap bar carry work?: The trap bar carry mainly works your forearms and traps. It also involves your full body.
What equipment do I need for the trap bar carry?: You need a trap bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the trap bar carry in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.