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Lats · Intermediate

Sandbag Bent Over Row

Bent-over horizontal row using a sandbag’s shifting load to train the upper back, arms, grip, and trunk.

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Sandbag Bent Over Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Sandbag

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand over the sandbag, grip it securely with both hands, and hinge forward with the knees softly bent.
  2. 02Brace the trunk and keep the spine neutral with the bag hanging beneath the shoulders.
  3. 03Row the sandbag toward the abdomen or lower ribs by driving the elbows backward.
  4. 04Squeeze the shoulder blades briefly without shrugging or rotating the torso.
  5. 05Lower the bag to full arm extension under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Bent-Over RowRelated variationDumbbell Palm Rotational Bent Over RowRelated variationDumbbell Pronated Grip RowRelated variationBand Bent Over RowRelated variationDumbbell Gorilla Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDual Kettlebell Bent Over RowComparable substituteDumbbell Row to KickbackComparable substituteSeated Cable RowComparable substituteInverted RowComparable substituteBand Chainsaw Row

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