Hex bar carry

A compound exercise for the forearms and traps, with help from the glutes, abs, quads. Equipment: trap bar.

Orbit

Drag to rotate

WorksForearmsTrapsGlutesAbsQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Deadlift a loaded hex bar to standing.
Walk forward with short, quick steps
Keep the bar level and the shoulders back

Muscles worked

Hex bar carry: 3D figure mid-rep with the forearms and traps highlighted

Forearms · main
Traps · main
Glutes
Abs
Quads

Equipment

Trap bar

Alternatives

Exercises that train the same main muscles. See all hex bar carry alternatives.

Dumbbell carry, one sideDumbbells
Farmer's carryDumbbells
Bottoms-up kettlebell carryKettlebells
Dumbbell farmer’s holdDumbbells
Dumbbell marchDumbbells
Dumbbell suitcase carryDumbbells

More forearms exercises

Hammer curlDumbbells
Dumbbell wrist curlDumbbells and Flat bench
Suitcase carryKettlebells
Band hammer curlResistance bands
Dead hangPull-up bar
Rope hammer curlCable machine

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