Backpack Row
A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.
- Works
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Other
How to
- 1Pack a sturdy backpack, then hinge at the hips until the torso is close to 45 degrees with a long, flat back.
- 2Hold opposite ends of the bag so it sits horizontal, straps hanging underneath, arms long.
- 3Brace the trunk and keep a soft bend in both knees.
- 4Row the bag toward the waist by driving the elbows back and squeezing the shoulder blades.
- 5Pause at the top without shrugging the shoulders toward the ears.
- 6Lower the bag until the arms are straight, then repeat.
Common mistakes
- Rounding the lower back instead of hinging with a long spine.
- Shrugging the bag up with the upper traps instead of rowing with the elbows.
- Standing too upright so the row becomes a shrug.
- Yanking the bag with momentum instead of a controlled pull.