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 a slight bend in your knees, holding the sandbag with an overhand grip.
- 2
Hinge at your hips, keeping your back straight and core engaged, allowing the sandbag to hang towards the floor with arms fully extended.
- 3
Pull the sandbag upwards towards your lower chest or abdomen, squeezing your shoulder blades together at the top of the movement.
- 4
Keep your elbows close to your body as you pull the sandbag.
- 5
Slowly lower the sandbag back to the starting position with control, extending your arms fully.
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.
