The sandbag bent over row is a fantastic exercise for working the upperback, arms and core. Always keep your back straight throughout the exercise and begin with a moderate weight until you’re confident your back is strong enough to handle a heavier weight. Rowing exercises performed with the close grip handles are excellent for developing the lats (latissimus dorsi) whilst wide grip rows will target the trapezoid, rhomboid and rear deltoid muscles more. Ultimately, you should use both grips to target all the back muscles equally.

Teaching Points

  1. Stand with your feet hip width apart.
  2. Keep your weight on your heels.
  3. Hinge the hips so that your torso is in a horizontal position and grab the bag with two hands.
  4. Keep your back flat, shoulders packed and core braced throughout the movement.
  5. Activate the lats and pull the elbows back towards the body whilst squeezing your shoulder blades together, stop when the bag reaches the body.
  6. Slowly lower the bag to the starting position.

Common Problems & Solutions

Error: Rounding out the back.
Correction: Keep your chest proud and back flat.