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Hex bar bent-over rows (also known as hex bar trap shrugs) are a type of strength exercise that targets the muscles of the back and shoulders. The exercise is performed by standing on one side of the hex bar and gripping the handles with both hands, then bending over at the waist while keeping the back straight and lowering the arms until they are parallel to the floor. From this position, the lifter then pulls the weights up towards the chest, using the back and shoulder muscles to do so.
Shop The Collection: BarbellsThe hex bar bent-over row is a great exercise for those looking to improve their posture and strengthen their upper body. It works the muscles of the back and shoulders in a way that helps to reduce slouching and improve muscle tone. In addition, it can help to reduce the risk of injury from other exercises, such as bench presses, as it strengthens and stabilizes the muscles of the back and shoulders.
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The primary muscles targeted when performing the hex bar bent-over row are the trapezius, latissimus dorsi, rhomboids, and deltoids. The trapezius is a large, flat muscle located in the upper back and is responsible for shoulder elevation and scapular retraction. The latissimus dorsi is a large muscle located on the side of the back and is responsible for arm extension and adduction. The rhomboids are a group of small muscles located between the shoulder blades and are responsible for shoulder blade retraction. Finally, the deltoids are a group of muscles located on the shoulder and are responsible for shoulder abduction and flexion.
One of the main benefits of hex bar bent-over rows is improved posture. As mentioned earlier, this exercise targets the muscles of the back and shoulders, strengthening and stabilizing them which helps to reduce slouching. Improved posture not only looks better but also helps to reduce pain and discomfort caused by poor posture.
In addition to improved posture, hex bar bent-over rows can help to build strength and muscle mass in the back and shoulders. This can help with activities such as lifting heavy objects or playing sports, where strength and power are vital. Furthermore, the exercise can help to improve coordination and balance, which can help with everyday activities.
Finally, hex bar bent-over rows can help to reduce the risk of injury. By strengthening the muscles of the back and shoulders, the exercise can help to reduce the risk of strains or tears caused by other exercises. This can help to keep you safe and healthy when working out.
Before beginning the exercise, it is important to warm up thoroughly. This includes light cardio and stretching, which will help to prepare the muscles for the exercise. Once you have warmed up, you can begin the exercise.
To perform the exercise, stand on one side of the hex bar and grip the handles with both hands. Bend over at the waist while keeping the back straight, and lower the arms until they are parallel to the floor. From this position, pull the weight up towards the chest while squeezing the shoulder blades together, using the back and shoulder muscles to do so.
Once the weight has been pulled up, pause for a moment before slowly lowering the weight back down to the starting position. Repeat this motion for 10-12 repetitions and complete 3 sets in total. Remember to keep the back and neck straight throughout the exercise and to focus on squeezing the shoulder blades together as you pull the weight up.
When performing the hex bar bent-over row, it is important to use proper form to ensure safety and maximize results. Here are some tips to keep in mind:
It is also important to note that, like any other exercise, hex bar bent-over rows should be performed as part of a comprehensive workout program. For best results, combine the exercise with other upper body exercises such as push-ups, pull-ups, and dumbbell exercises.
Hex bar bent-over rows are a great exercise for improving posture, building strength and muscle mass, and reducing the risk of injury. When performed properly, the exercise can help you look and feel your best. Just remember to use proper form and combine it with other exercises for best results.
