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10 Hex Bar Exercises That Target Different Muscle Groups

January 12, 2023 5 min read

10 Hex Bar Exercises That Target Different Muscle Groups

The hex bar, or trap bar, is a versatile piece of fitness equipment that has become increasingly popular in recent years. It is an ideal tool for those looking to build strength and power, increase mobility, and target specific muscle groups. The hex bar allows you to perform exercises with the same basic form as traditional barbell exercises, but with fewer safety concerns due to its more natural center of gravity.

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The hex bar is used to perform various compound exercises that hit multiple muscle groups at once. This makes it a great choice for those who want to maximize their time in the gym, as well as those who are just starting out and need to do a full-body workout without getting overwhelmed. In this article, we’ll take a look at 10 of the most effective hex bar exercises that target different muscle groups.

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Deadlift

The deadlift is one of the most fundamental exercises that can be performed with the hex bar. It works the glutes, hamstrings, back, and core muscles. To perform the deadlift, stand inside the hex bar with your feet shoulder-width apart. Bend your knees slightly and grip the handles on either side of the bar. Keeping your back flat, drive your hips back and push through your heels to lift the bar off the ground. Keep your core engaged throughout the movement. When the bar passes your knees, pause and then lower the bar back down to the floor. Repeat for desired number of reps.

Hex Bar Squat

The hex bar squat is an excellent exercise for building lower body strength. It targets the quads, glutes, and hamstrings. To perform the hex bar squat, stand inside the bar with your feet shoulder-width apart. Grip the handles firmly and lower your hips back and down, keeping your chest up and your core tight. Push through your heels to return to the starting position. Make sure to keep your weight in your heels throughout the entire movement. Repeat for desired number of reps.

Hex Bar Overhead Press

The hex bar overhead press is a great exercise for developing upper body strength. It targets the shoulders, triceps, and upper back muscles. To perform the hex bar overhead press, stand inside the bar with your feet hip-width apart. Grip the handles firmly and press the bar overhead. Make sure to keep your core tight and your elbows close to your body. Lower the bar back down until it reaches your chest and repeat. Make sure to keep your head in line with your spine throughout the entire movement.

Hex Bar Row

The hex bar row is an effective exercise for targeting the back muscles. It also engages the biceps and core muscles. To perform the hex bar row, stand inside the bar with your feet hip-width apart. grip the handles with an overhand grip and bend your knees slightly. Pull the bar toward your chest, keeping your elbows close to your body and your core engaged. Hold for a moment before lowering the bar back down. Repeat for desired number of reps.

Hex Bar Upright Row

The hex bar upright row is an excellent exercise for developing shoulder strength and stability. It targets the deltoids, traps, and biceps. To perform the hex bar upright row, stand inside the bar with your feet hip-width apart. Grip the handles with an overhand grip and pull the bar up toward your chin. Make sure to keep your elbows close to your body throughout the entire movement. Pause at the top before slowly lowering the bar back down to the starting position. Repeat for desired number of reps.

Hex Bar Clean

The hex bar clean is a compound exercise that targets the lower body, core, and upper back muscles. To perform the hex bar clean, stand inside the bar with your feet hip-width apart. Grip the handles with an overhand grip and bend your knees slightly. Drive your hips forward and pull the bar up to chest level. As the bar passes your knees, explosively extend your hips and shrug your shoulders. Catch the bar in the front rack position before lowering it back to the ground. Repeat for desired number of reps.

Hex Bar Floor Press

The hex bar floor press is an effective exercise for targeting the chest and triceps. To perform the hex bar floor press, lie on the floor with your feet flat and the bar directly above your chest. Grip the handles with an overhand grip and press the bar up until your arms are fully extended. Lower the bar back down until it touches your chest and repeat for desired number of reps.

Hex Bar Push Press

The hex bar push press is an explosive exercise that targets the shoulders, triceps, and core muscles. To perform the hex bar push press, stand inside the hex bar with your feet hip-width apart. Grip the handles with an overhand grip and explosively extend your hips while pushing the bar overhead. Keep your core tight and your elbows close to your body throughout the entire movement. Lower the bar back down to the starting position and repeat for desired number of reps.

Hex Bar Shrugs

Hex bar shrugs are an effective exercise for targeting the trapezius muscles. To perform the hex bar shrugs, stand inside the bar with your feet hip-width apart. Grip the handles with an overhand grip and shrug your shoulders up toward your ears. Make sure to keep your core tight and your elbows close to your body throughout the entire movement. Pause for a moment at the top before slowly lowering the bar back down. Repeat for desired number of reps.

Hex Bar Curls

Hex bar curls are an effective exercise for targeting the biceps. To perform the hex bar curls, stand inside the bar with your feet hip-width apart. Grip the handles with an underhand grip and curl the bar up toward your shoulders. Make sure to keep your elbows close to your body and your core tight throughout the entire movement. Pause for a moment at the top before slowly lowering the bar back down. Repeat for desired number of reps.

The hex bar is a versatile piece of fitness equipment that can be used to perform a variety of exercises that target different muscle groups. From the deadlift to the hex bar curls, the hex bar can help you get the most out of your workouts. Give these exercises a try and see how they can help you reach your fitness goals!