Weighted Sandbag Row
The Weighted Sandbag Row is a compound exercise that mainly works the back and traps, with help from the biceps and lower back. You'll need: weighted bag.
Required Equipment
Weighted Sandbag Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Biceps (biceps brachii); Spinal Erectors (erector spinae)
How to do the Weighted Sandbag Row
Stand with your feet shoulder-width apart and hinge forward at your hips, keeping your back straight and a slight bend in your knees.
Hold the sandbag handles firmly with your arms fully extended downward toward the floor.
Engage your core and pull the sandbag upward toward your lower chest or upper abdomen by driving your elbows backward.
Squeeze your shoulder blades together at the top of the movement for a brief moment.
Lower the sandbag back down in a controlled manner to complete the repetition.
Weighted Sandbag Row FAQs
What muscles does the Weighted Sandbag Row work?
The Weighted Sandbag Row mainly works the back and traps, with help from the biceps and lower back. The main muscles are the latissimus dorsi, rhomboids and trapezius.
What equipment do you need for the Weighted Sandbag Row?
Weighted bag.
Is the Weighted Sandbag Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Sandbag Row go on?
It belongs on pull day in a push/pull/legs routine.
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