Backpack Row
A bent-over row that pulls a packed backpack to the waist, loading the upper back, biceps, and rear shoulders.
How to do it
- Pack a sturdy backpack, then hinge at the hips until the torso is close to 45 degrees with a long, flat back.
- Hold opposite ends of the bag so it sits horizontal, straps hanging underneath, arms long.
- Brace the trunk and keep a soft bend in both knees.
- Row the bag toward the waist by driving the elbows back and squeezing the shoulder blades.
- Pause at the top without shrugging the shoulders toward the ears.
- Lower the bag until the arms are straight, then repeat.
Key technique cue
Row with the elbows to the waist, long spine, no rounding.
Common mistakes
- ✕ Rounding the lower back instead of hinging with a long spine.
- ✕ Shrugging the bag up with the upper traps instead of rowing with the elbows.
- ✕ Standing too upright so the row becomes a shrug.
- ✕ Yanking the bag with momentum instead of a controlled pull.
Benefits
- ✓ Gives a horizontal pull when the only load is a packed bag.
- ✓ Trains the upper back and biceps without a dumbbell or cable stack.
- ✓ Fits travel and home sessions that already use the same backpack for other lifts.
Progression: from easier to harder
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Step 1 You are here - Backpack Row
- Band Row
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Step 2 -
Step 3
About the exercise
The backpack row is a hip-hinged row that uses a packed bag as the load. The torso leans forward, the back stays long, and both hands hold opposite ends of the bag so it sits horizontal with the straps hanging underneath. Pulling the bag toward the waist retracts the shoulder blades and flexes the elbows, so the upper back does the work and the biceps and rear delts help.
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