Exercise library / Back
Trap bar deadlift
Back · Barbell
Sets, reps and RIR
Sets3 to 5
Reps4 to 8
RIR1 to 3
A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Quads, Glutes.
Secondary: Lower back, Traps, Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Markløft (trap bar)
- Svenska Marklyft (trap bar)
- Dansk Dødløft (trap bar)
- Deutsch Kreuzheben (Trap Bar)
- Español Peso muerto (barra hexagonal)
- Italiano Stacco con trap bar
- Português Levantamento terra (trap bar)
- Русский Становая тяга с трэп-грифом
- Français Soulevé de terre (trap bar)
Related back exercises
- Single-arm dumbbell row
- Chest-supported dumbbell row
- DB pullover
- Shrugs (dumbbells)
- Romanian deadlift (dumbbells)
- Seal row
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.