Weighted Row
Muscle Groups: Upper back, Lats
Weighted Row focuses on Upper back, Lats, with Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Row with proper form and technique.
- 1
Stand with your feet hip-width apart, holding a sandbag with a neutral grip.
- 2
Hinge forward at your hips until your torso is about 45 degrees to the floor, keeping your back straight and the sandbag hanging towards the floor.
- 3
Pull the sandbag up towards your torso, squeezing your shoulder blades together at the top of the movement.
- 4
Slowly lower the sandbag back down towards the floor, extending your arms fully to return to the starting position.
Secondary Muscles
While Weighted Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm . 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 Weighted Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted 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.
