SahiKasratसही कसरत
हिंदी

One-arm Backpack Row

  • 🧴 Household items
  • At home
  • Beginner

Pulling a bag filled with books or water bottles towards your waist with one arm. The easiest pulling exercise for your back at home.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Rest one hand and the same-side knee on a sturdy chair, bench or bed. Keep the other foot on the floor.
  2. Keep your back flat and roughly level with the floor. Hold the bag handle in your free hand, arm hanging straight down.
  3. Keeping your elbow close to your body, pull the bag up towards your waist.
  4. Pause for 1 second at the top and squeeze your shoulder blade in.
  5. Lower slowly until your arm is straight. Finish all reps on one side, then switch.

Breathing: Breathe out as you pull, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps (each arm)

❌ Common mistakes

  • Rounding your back or letting it sag.
  • Twisting your body to jerk the bag up.
  • Shrugging your shoulder towards your ear.

⚠️ Safety

  • Make sure the bag handle and stitching are strong, and the chair or bed can't slide.
  • Stop if your lower back hurts.

Muscles worked

Main: Upper Back

Also works: Biceps, Shoulders

Next step (a bit harder)One-arm Dumbbell Row

More ways to train Upper Back

Prone Y Raise Lying face down and lifting your arms in a Y shape. A no-equipment exercise for your upper back and the back of your shoulders — good if you tend to slouch.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Band Pull-apart Holding a band in front of you and pulling it apart to the sides. An easy exercise for your upper back and the back of your shoulders that you can do anywhere.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Lat Pulldown Machine Sitting and pulling an overhead bar down to your chest. It works like a pull-up, but you choose the weight — the best back machine for beginners.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Seated Cable Row Sitting and pulling a cable handle towards your stomach. A good machine for the middle of your back, with no balance to worry about.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Bent-over Row Leaning forward and pulling a bar towards your stomach. A powerful exercise for your whole back, but you must keep your lower back straight — try it only after dumbbell rows feel solid.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience