How to do Plank Rows Correctly and Safely
The bulk of our abdominal muscle training should come in the form of core stabilization exercises. The plank is one of the most well known core stabilizers due to its simplicity and effectiveness.
Many variations exist, but the Plank Row is one of our favorites. It signfiicantly increases the difficulty of the exercise, while incorporating upper body rotation and balance.
PLANK ROW FORM VIDEO
BENEFITS OF THE PLANK ROW
Effectively teaches core stabilization by strengthening the abdominal muscles' ability to resist spinal extension.
Activates the Oblique muscles more than a regular Plank by forcing you to balance yourself while rotating
Incorporates upper body rotation and improves total body balance.
MUSCLES WORKED DURING THE PLANK ROW
- Rectus Abdominus
- Transverse Abdominus
- Upper Back
PERFORMING THE PLANK ROW
Select two light dumbbells and place them on the floor in a vertical orientation, roughly shoulder width apart
Squat down and grip the dumbbells without picking them up
Assume a Push-Up position, with your elbows locked out, while still maintaining your grip on the weights
Set your feet at a stance wider than shoulder width for balance
Keep your core muscles, as well as your glute muscles engaged
Ensure that your spine is in a flat neutral position
Begin the exercise by lifting either dumbbell up to your chest
Keep your elbow tucked and close to your body
From this point, rotate your upper body without changing your spinal alignment so that you can bring the dumbbell all the way up in your outstretched arm
From this position, we should be able to draw an imaginary straight line from the dumbbell, all the way down to your hand that is still in contact with the floor
Slowly reverse the movement by bringing the dumbbell back down to your chest, and then slowly back down to the starting position
Repeat the same movement on the other side
SUMMARY OF THE PLANK ROW TECHNIQUE
Click on each blue circle to view the key technical aspects of this exercise
COMMON PLANK ROW MISTAKES
LETTING YOUR SPINE SAG
Keep your core and glute muscles engaged throughout the entire lift. Concentrate on rotating at the thoracic spine while keeping every other vertebrae perfectly aligned.
EXCESSIVE MOTION FROM THE UPPER BODY
Control the weight throughout the entire movement. This exercise is challenging, ensure that you start very light to obtain the most benefit from the exercise.