Exercise guide
Weighted Sandbag Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The weighted sandbag row is a functional compound movement that builds back thickness and grip strength by leveraging the unstable nature of the load. It primarily targets the lats, rhomboids, and traps while requiring significant core and posterior chain stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and the sandbag positioned directly between your feet.
- Hinge at the hips, keeping your back flat and knees slightly bent, until your torso is at a 45-degree angle or nearly parallel to the floor.
- Grip the sandbag handles (or the sides of the bag) with a firm, neutral grip, ensuring your arms are fully extended toward the floor.
How to do it
- Exhale and pull the sandbag toward your lower ribs by driving your elbows back and drawing your shoulder blades together.
- Pause for one second at the top of the movement, focusing on a hard contraction in your mid-back.
- Inhale and slowly lower the sandbag back to the starting position using a controlled 2-second tempo.
- Maintain a braced core and a stationary torso throughout the entire set.
Form checklist
- Keep your spine neutral; do not round your lower back or crane your neck upward.
- Avoid using momentum or 'jerking' the weight up with your hips.
- Keep your elbows tucked relatively close to your body rather than flaring them out wide.
- Ensure your weight remains centered over your mid-foot to maintain balance.
Pro tips
- Focus on pulling with your elbows rather than your hands to maximize lat engagement and minimize bicep dominance.
- Because the sand shifts, embrace the instability by slowing down the movement to force your stabilizer muscles to work harder.
Make it harder
- Incorporate a 3-second isometric hold at the top of each rep to increase time under tension.
- Perform the movement from a staggered stance to further challenge your core and rotational stability.
Frequently asked
- What muscles does the weighted sandbag row work?
- The weighted sandbag row primarily targets the lats and trapezius, and also works the abs, biceps, deltoids, and serratus anterior as secondary muscles.
- What equipment do you need for the weighted sandbag row?
- The weighted sandbag row uses weighted bag.
- Is the weighted sandbag row good for beginners?
- The weighted sandbag row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.