Single-Arm Backpack Row: How to Do It and When to Progress
- Beginner
- Backpack
How to do it
Support one hand and one knee on a bench or chair, back flat. Pull the backpack toward your hip with your free hand, elbow close to your body. Lower it with control, do all reps, then switch sides.
Target range
Aim for 10 to 15 reps per side in each set.
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