pull pattern · low impact
Backpack row
Upper back · Biceps
Equipmentnone
Positionstanding
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Load a sturdy backpack lightly and hold it by the top handle with both hands.
- Hinge at the hips and let the bag hang below the chest.
- Pull the bag toward the lower ribs, then lower slowly.
Three useful cues
- Long spine
- Elbows travel back
- Pause at the ribs
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Using a damaged handle
- Shrugging the shoulders
Make it easier
Reduce the demand.
Use less load and a more upright torso.
Make it harder
Add one challenge.
Add a small amount of stable load to the backpack.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.