Plank Row
Plank Row Exercise Description
The plank row combines a high-plank anti-rotation hold with a unilateral bodyweight rowing action to develop trunk stiffness and shoulder-girdle control. Your core (rectus abdominis, obliques, transverse abdominis) and glutes work to keep the pelvis level and the spine neutral while one arm “rows,” limiting motion through the torso. The pulling arm targets the latissimus dorsi, posterior deltoid, and mid-back (rhomboids, middle and lower trapezius) via scapular retraction and shoulder extension. The support arm stabilizes the shoulder through serratus anterior engagement, maintaining a solid, protracted base without shrugging. With no external load, the focus is precise alignment, controlled weight shift, and resisting rotation—useful for learning how to transfer force between shoulders and hips. Move deliberately; if the hips twist or the ribs flare, reduce the range and re-establish tension before continuing.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Trapezius - Middle Fibers
- Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Lower Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Plank Row Exercise
‘- Set up in a high plank: hands under shoulders, fingers spread; legs straight, feet shoulder-width or slightly wider.
– Press the floor away to create active shoulder protraction; keep neck long and gaze slightly ahead.
– Brace the abdomen and glutes; maintain a neutral spine from head to heels with ribs stacked over pelvis.
– Shift weight subtly into the left hand and both feet without letting the hips rotate.
– Lift the right hand and draw the elbow along your side toward the ribs, retracting and depressing the right scapula; keep the forearm close to the body.
– Pause briefly with quiet hips; return the right hand to the floor under the shoulder with control.
– Re-center, then repeat on the opposite side, moving slowly to minimize sway.
– Breathe steadily—avoid breath-holding; exhale gently as you pull.
– Avoid: low-back sag or arching, shoulder shrug, rib flare, or opening the hips to the side.
Plank Row Tips
‘- Set your hands directly under your shoulders with fingers spread to create a stable base.
– Place your feet shoulder-width or slightly wider to help keep the pelvis level.
– Press the floor away to create active shoulder protraction and avoid shrugging.
– Keep your neck long, gaze slightly ahead, and maintain a neutral spine from head to heels with ribs stacked over pelvis.
– Brace your abdomen and glutes to keep the pelvis level and limit motion through the torso as you row.
– Shift weight subtly into the support hand and both feet before lifting the rowing hand, without letting the hips rotate.
– Draw the elbow along your side toward the ribs, retracting and depressing the scapula while keeping the forearm close to your body.
– Pause briefly at the top of the row with “quiet” hips, then return the hand to the floor under the shoulder with control.
– Move slowly and deliberately, re-centering between sides to minimize sway and prevent the hips from twisting or the ribs from flaring.
– Breathe steadily, avoiding breath-holding by exhaling gently as you pull.
Plank Row Beginner Introduction
The plank row blends a strong plank position with a single-arm pulling motion, creating a bodyweight drill that challenges stability and control at the same time. The body stays long and straight while one hand supports and the other performs a row, so the torso resists rolling or dipping as weight subtly shifts from side to side. This combination turns a simple plank into a dynamic test of balance and coordination across the whole mid-section.
The abs, side abs, deep abs, and glutes play a key role in holding the hips steady and the back aligned while the moving arm works the lats, rear shoulder, and upper back. The supporting arm also contributes by anchoring the shoulder and rib area, giving the pulling side a firm platform to work from. With no added resistance, the emphasis sits on posture, smooth motion, and tight control rather than brute strength, helping build the ability to send force efficiently between the shoulders and hips.