🎒 How to do Backpack Rows

Works: Back, Arms · Uses weights

main muscle helpers

Step by step

1. Put a few books in a backpack. Hold it with both hands.
2. Bend forward at your hips with a flat back and soft knees.
3. Pull the bag up to your belly button, squeeze your back, then lower it slowly.

💡 Tip: Keep your back flat like a table — no rounding.

In the KinFit plans

• Beginner plan, Upper Body A: 3 sets × 10–12 reps

Also in: Swimming workout

▶ Watch videos of Backpack Rows

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