Sandbag Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Sandbag
HOW TO PERFORM
- Stand with the bag on the floor in front of your feet, feet about hip width.
- Hinge forward to about 45 degrees with a flat back and take the handles.
- Lift the bag clear of the floor and let it hang under the shoulders with the arms straight.
- Row it to the lower ribs, driving the elbows back and squeezing the shoulder blades together.
- Lower under control until the arms are straight, holding the hinge for the whole set.
FORM TIPS
- Keep the torso still. If it rises to finish a rep, the bag is too heavy.
- The bag sags and shifts as it moves, so squeeze the handles hard to keep it level.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.