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Sandbag Row Ropefire
Beginner 42 min

Sandbag Row Ropefire

Calories

355 kcal

Equipment

Sandbag, Barbell, Incline Bench, EZ Curl Bar, Jump Rope

Intensity

—

Focus

Upper Back, Rear Delts, Triceps, Biceps, Cardio/Full Body

Workout Exercises

1

Sandbag Bent-Over Row

8 min

Sandbag Upper Back

Description

A classic hip-hinge rowing movement using a sandbag to strengthen the upper back by pulling the load toward your lower ribs while keeping a neutral spine.

How to perform

  1. Step 1

    Step 1

    Stand with your feet about shoulder-width apart and hold the sandbag by its handles. Hinge your hips back until your torso is angled forward, keeping your back flat and your chest proud. Let the sandbag hang under your shoulders with your arms straight and your neck long.

  2. Step 2

    Step 2

    Pull the sandbag up toward your lower ribs by driving your elbows back. Keep your shoulders down and back instead of shrugging, and pause briefly when the sandbag touches your torso. Your torso angle stays the same while your upper back does the work.

  3. Step 3

    Step 3

    Lower the sandbag under control until your arms are straight again. Keep your back flat and your hips hinged the whole time, resisting any rounding. Reset your shoulder blades, then begin the next rep with the same smooth pull.