If you spend most of your day leaning toward a screen, the muscles of your upper back probably aren't getting much work. Rows train those muscles directly, and they're one of the most useful exercises for a stronger back and for standing taller. You don't need a gym or a set of dumbbells to do them. A backpack works.
Set up your backpack
Fill a sturdy backpack with books, water bottles, or canned goods. Start lighter than you think you need, since you can always add more. Make sure the zipper and top handle can hold the weight before you begin.
Try this: one-arm backpack row
- Stand beside a sturdy table, bench, or couch arm. Place your left hand on it, step your left foot forward, and step your right foot back.
- Hinge forward at your hips so your back is flat and angled toward the floor. Keep your neck in line with your spine.
- Hold the backpack by its top handle in your right hand, arm hanging straight down.
- Pull the bag up toward your hip, not your chest, leading with your elbow. Squeeze your shoulder blade back at the top.
- Pause for one second, then lower the bag slowly over 2 to 3 seconds until your arm is straight.
- Keep your torso still. If you have to twist or jerk to lift the bag, it's too heavy.
- Finish all your reps on one side, then switch.
Sets and reps: 3 sets of 8 to 12 reps per arm, resting 60 to 90 seconds between sets, 2 or 3 times a week.
How to progress: When you can do 12 smooth reps on each side, add a book or two. If you run out of things to add, slow the lowering to 4 seconds or pause for 2 seconds at the top. Both make the same weight more challenging.
Pair it up: Rows go well with push-ups. Training both the front and back of your upper body keeps things balanced.
Safety note: Stop if you feel pain in your back, shoulder, or elbow. Keep your back flat rather than rounded, and don't jerk the bag. If you've had a back or shoulder injury or surgery, check with your doctor or physical therapist before starting. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If you'd like help building muscle at home without a full gym, I offer a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I train professionals in their homes in McLean, Great Falls, Tysons, and nearby towns.