ClapMove · clapmove.com
Exercise handout — move better, feel better.
Backpack Row
Use a weighted backpack to do bent-over rows at home. Practical strength training with household items.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- backpack or water bottles
- backpack or water bottles + book
No equipment? Try: Dumbbells, Gallon jugs, Suitcase
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Fill a backpack with books or water bottles
- Stand with feet hip-width apart
- Hinge forward at hips, keeping back flat
- Let backpack hang in one or both hands
Step 1 of 5
Squeeze your shoulder blades together
Step 2 of 5
Pull the backpack up toward your ribs
Step 3 of 5
Lead with your elbow
Step 4 of 5
Hold briefly at the top
Step 5 of 5
Lower slowly with control
Breathing
- Exhale as you pull up
- Inhale as you lower
Form Cues
- Keep back flat
- Pull to your ribs
- Squeeze shoulder blades
- Control the weight
Common Mistakes to Avoid
- Rounding the back
- Using momentum
- Not squeezing shoulder blades
- Standing too upright
Safety Information
Keep back flat. Not suitable for those with acute back problems. Support yourself if needed.
Progressions
Add more weight or slow down the tempo
Regressions
Use a lighter weight or support yourself with one hand on a chair
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.