Homebackpack + chair
Backpack row
Upper back and lats — the pulling muscles.
- You need
- A backpack with 5–15 kg and a chair or bench to lean on.
- Why it is in the plan
- Pulling on an axe, poles or a rope, and holding a pack upright all day, is upper-back work.
How to do it
- 1Put one hand and the same-side knee on a chair. Back flat, roughly parallel to the floor.
- 2Hold the backpack by its top strap in the free hand, arm hanging straight.
- 3Pull the pack toward your hip, elbow close to your side, until the elbow passes your back.
- 4Lower slowly. All reps on one side, then switch.
Easier
A lighter pack.
Harder
A heavier pack, or a two-second hold at the top.
Common mistake
Twisting the torso to swing the weight up. The body stays still; only the arm moves.
Gym version: Lat pulldown or pull-up (machine or bar)
Used in: Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
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