Sandbag Bent-over Row

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The sandbag bent-over row is a workout that primarily targets the upper back muscles.

In this exercise, the sandbag is held with a neutral grip and lifted towards the chest.

While it also engages secondary muscles like the biceps and shoulders, the focus remains on the upper back.

Stand with your feet shoulder-width apart, holding a sandbag with both hands in front of your thighs.
Bend forward at the hips, keeping your back straight and your core engaged.
Lower the sandbag towards the ground, maintaining a slight bend in your knees.
With your arms fully extended, pull the sandbag up towards your chest, squeezing your shoulder blades together.
Pause briefly at the top of the movement, then slowly lower the sandbag back down to the starting position.
Repeat the movement for the desired number of repetitions.

Start with a sandbag that challenges your strength but allows for proper form.
Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips, keeping your back straight.
Grip the sandbag with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your upper back muscles by squeezing your shoulder blades together and pulling the sandbag towards your chest.
Keep your elbows close to your body and avoid using momentum to lift the sandbag.
Lower the sandbag back down in a controlled manner, fully extending your arms before starting the next repetition.