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Exercise 55

Plank Row

Plank combined with an arm pull that works the core, glutes, shoulders, and back while resisting rotation of the torso.

CoreBackShouldersGlutes
Athletic Station visual preview for Plank Row
Visual preview • Athletic Station

How to perform it

  1. Set up in a high plank with your hands supported on the dumbbells and your feet spread apart for greater stability.
  2. Keep your body aligned from head to heels, with your abs and glutes engaged throughout the movement.
  3. Pull one dumbbell toward the side of your torso as in a row.
  4. Keep your elbow close to your body and avoid excessively rotating your hips as you pull.
  5. Lower the dumbbell with control back to the floor or the starting support position.
  6. Then repeat with the other arm, continuously alternating sides.
  7. Keep the supporting hand firm and your torso stable throughout the movement.
  8. Exhale as you pull the dumbbell and inhale as you return.

What you should feel

Greater core activation, with the back, shoulders, arms, and glutes contributing to stabilization and pulling. The effort should remain controlled through the torso and upper body, without pain in the wrists, shoulders, lower back, or hips.

Groups mentioned in the description

CoreBackShouldersGlutes

Exercise questions

How do you perform Plank Row?

Set up in a high plank with your hands supported on the dumbbells and your feet spread apart for greater stability. Keep your body aligned from head to heels, with your abs and glutes engaged throughout the movement. Pull one dumbbell toward the side of your torso as in a row. Keep your elbow close to your body and avoid excessively rotating your hips as you pull. Lower the dumbbell with control back to the floor or the starting support position. Then repeat with the other arm, continuously alternating sides. Keep the supporting hand firm and your torso stable throughout the movement. Exhale as you pull the dumbbell and inhale as you return.

What does Plank Row work?

Plank combined with an arm pull that works the core, glutes, shoulders, and back while resisting rotation of the torso.

What should you feel during Plank Row?

Greater core activation, with the back, shoulders, arms, and glutes contributing to stabilization and pulling. The effort should remain controlled through the torso and upper body, without pain in the wrists, shoulders, lower back, or hips.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.