Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Sandbag Bent-Over Row

IntermediateStrengthTier T3

You stand bent forward at the hips with a straight back, holding a sandbag hanging below your chest. You pull the sandbag up toward your body, then lower it.

Targets: Shoulder
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman bent over at the hips, back straight, holding a sandbag hanging below her at arm's length.

    Step 1 of 3

    Bend over at your hips with a straight back and let the sandbag hang at arm's length, both hands gripping it together.

  2. The same woman, still bent over with a straight back, now with both elbows bent and the sandbag lifted against her torso.

    Step 2 of 3

    Keeping your back straight in the bent-over position, pull the sandbag up to your torso by driving both elbows back and up.

  3. A woman bent over at the hips, back straight, holding a sandbag hanging below her at arm's length.

    Step 3 of 3

    Bend over at your hips with a straight back and let the sandbag hang at arm's length, both hands gripping it together.

Safety Information

Keep your back straight throughout the pull -- never let it round. If you have a low-back injury, shoulder injury, or balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads a bent-over spine position with an external weight pulled dynamically. Stop and lower the sandbag to arm's length with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the bent-over position. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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.