Which muscles does the trap bar deadlift work?

The trap bar deadlift mainly works your quadriceps, glutes and lower back. It also involves your traps.

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 deadlift in SweatByte?

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

Trap Bar Deadlift: how to do it and muscles worked

The trap bar deadlift mainly works your quadriceps, glutes and lower back, with help from your traps. You need a trap bar.

Muscles worked

Main

Helping

Traps

How to do the trap bar deadlift

1
Stand in the middle of the trap bar with feet hip width apart. Bend at the hips and knees to grip the handles with a flat back and chest up.
2
Brace your core and push the floor away, standing up with the bar level. Lock out with your hips and knees fully extended.
3
Lower by pushing your hips back and bending your knees, keeping the bar close. Breathe in before each pull and out at the top.

Form tip: Keep your shoulders over the handles and do not let your knees cave in; reset your position before every rep.

Common questions

Which muscles does the trap bar deadlift work?: The trap bar deadlift mainly works your quadriceps, glutes and lower back. It also involves your traps.
What equipment do I need for the trap bar deadlift?: 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 deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps 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.