Step by Step Guide

  1. Begin in a high plank position with your hands directly under your shoulders and feet hip-width apart.
  2. Hold a dumbbell or kettlebell in your right hand, with your palm facing inward towards your body.
  3. Engage your core muscles to maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.
  4. Keeping your body stable, exhale and pull the weight towards your right hip by bending your elbow, keeping it close to your body.
  5. Focus on squeezing your shoulder blade towards your spine to engage the muscles of the upper back.
  6. Keep your elbow close to your body throughout the movement to maximize activation of the back muscles.
  7. Inhale and lower the weight back down towards the ground in a controlled manner, maintaining stability in your plank position.
  8. Perform the desired number of repetitions on the right side before switching to the left side.

Benefits of The Plank Row (Right Side)

  1. Upper Body Strength: Plank rows target the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids, as well as the biceps and forearms.
  2. Core Stability: Holding a plank position while performing rows requires significant core engagement to stabilize the body and prevent rotation.
  3. Improved Posture: Strengthening the muscles of the upper back can help improve posture and reduce the risk of shoulder and neck pain.
  4. Functional Movement: Plank rows mimic real-life movements such as lifting and carrying objects, making them a functional exercise for daily activities.
  5. Balanced Muscle Development: By targeting both the pulling muscles (back, biceps) and stabilizing muscles (core), plank rows promote balanced muscle development.

Tips for Beginners:

  1. Start with Light Weight: Begin with a light dumbbell or kettlebell to master the movement pattern and ensure proper form before increasing the weight.
  2. Focus on Form: Maintain a stable plank position throughout the exercise, with a straight line from head to heels and minimal rocking or swaying.
  3. Control the Movement: Perform the rowing movement in a slow and controlled manner, focusing on squeezing the muscles of the upper back at the top of the movement.
  4. Use Proper Breathing: Exhale as you pull the weight towards your hip and inhale as you lower it back down, maintaining a steady breathing pattern throughout.