Plank Row

What is a Plank Row?

The Plank Row is multi-functional exercise that challenges your core, increases stability throughout your spine, and targets the muscles of the middle and upper back, shoulders and arms. It is performed by doing a row with a set of dumbbells from the plank pose.

How do you do a Plank Row?

  • Step 1

    Come into plank position with a dumbbell in each hand. Make sure your back is straight and your hands are stacked under your shoulders.

  • Step 2

    Keep your plank still and row one arm up on an exhale, keeping your elbow close to your rib cage.

  • Step 3

    Repeat the row movement, alternating arms without losing the stability of your plank.

How do you modify a Plank Row?

  • Plank Row for Beginners

  • Advanced Plank Row

  • Plank Row for Weak Shoulders

What are the benefits of a Plank Row?

  • Core Strength

  • Arm Strength

  • Chest Strength

Expert opinion

Plank row is a great exercise to challenge all the muscles of your core to stabilize your body while dynamically working the muscles of your back.

The most important thing to think about in this exercise is maintaining correct alignment. Make sure you can hold a plumb line posture (ears, over shoulders over ribs over hips) in your plank and then add the challenge of the row!

Elisabeth Kristof,RedBird Pilates and Fitness in Austin

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