The Bulgarian bag can be used a number of ways for rowing movements depending on your training goals. If you would like to build pinch grip strength, side handle Bulgarian bag bent over rows are an excellent exercise. If your goal is to lift a heavier weight to target the upper back muscles as well as working crushing grip strength, use the main handles.

Teaching Points

  1. Stand with your feet shoulder width apart with the bag resting against your legs and the main handles pointing upwards.
  2. Hinge the hips whilst keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
  3. Grab the bag by the main handles keeping your shoulders packed down and a straight line between crown and coccyx.
  4. Slowly draw your elbows back while squeezing through the shoulder blades, then slowly lower the bag back to the starting position.
  5. The bag should stay close to your thighs for the entire movement.

Common Problems & Solutions

Error: Rowing through the wrists.

Correction: Draw the bag closer to the body by focusing on the elbows.

Error: Arching the upper or lower back.

Correction: Keep the core braced and spine neutral throughout.


  1. One Arm Rows (side handle grip)