Sandbag Bent-over Row (alternating)

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The sandbag bent-over row is an effective exercise for targeting the upper back muscles.

By using a sandbag instead of dumbbells or a barbell, the workout adds an extra challenge.

The sandbag’s instability forces the upper back muscles to work harder to stabilize the weight.

This exercise primarily engages the rhomboids, trapezius, and latissimus dorsi, promoting upper body strength and stability.

Stand with your feet shoulder-width apart, holding a sandbag in front of you with an overhand grip.
Keeping your back straight and your core engaged, hinge forward at the hips, lowering the sandbag towards the ground.
Bend your knees slightly and maintain a slight bend in your elbows as you lower the sandbag.
Once the sandbag is just above the ground, pause briefly.
Engage your back muscles and pull the sandbag up towards your chest, leading with your elbows.
As you lift the sandbag, exhale and squeeze your shoulder blades together.
Lower the sandbag back down to the starting position in a controlled manner, inhaling as you do so.

Start by standing with your feet shoulder-width apart, knees slightly bent, and the sandbag placed in front of you. Bend at the hips, keeping your back straight and your core engaged, and grip the sandbag with an overhand grip.
As you begin the movement, exhale and pull the sandbag towards your chest, focusing on squeezing your shoulder blades together. Keep your elbows close to your body and your wrists neutral throughout the exercise.
Remember to maintain a strong and stable stance, distributing your weight evenly between both feet. This will help you generate power and stability, allowing you to engage your upper back muscles more effectively.
As you lower the sandbag back down, inhale and control the movement, keeping your core engaged to prevent any excessive arching or rounding of your back. This will ensure that you are targeting your upper back muscles and avoiding any unnecessary strain on your lower back.
Lastly, always aim for quality over quantity. Focus on performing each repetition with proper form and a full range of motion, rather than rushing through the exercise. This will not only help you engage your upper back muscles more effectively, but also reduce the risk of injury and maximize your results.