Sandbag Row
Muscle Groups: Lats, Traps
Sandbag Row focuses on Lats, Traps, with Biceps, Lower Back, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Row with proper form and technique.
- 1
Stand with your feet shoulder-width apart and hold the sandbag with both hands, letting it hang in front of you.
- 2
Bend your knees slightly and hinge at your hips, keeping your back straight as you pull the sandbag towards your lower rib cage.
- 3
Squeeze your shoulder blades together at the top of the movement, then slowly lower the sandbag back down to the starting position.
Tips for Success
These tips will help you perform Sandbag Row safely and effectively while maintaining proper form.
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Keep a straight back to avoid strain; don't round your shoulders.
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Use a weight that allows you to maintain control throughout the movement.
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Ensure your knees stay slightly bent and aligned with your toes during the row.
Secondary Muscles
While Sandbag Row primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Lower Back, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sandbag Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
