Plank Rows


Plank Row for a Strong Back and Core

The Plank Row is a challenging advanced exercise that will strengthen your back and core at the same time. Start with a weight that is lighter than what you typically use when performing a standing row. Be sure to keep your hips and shoulders parallel to the floor at all times and keep your abdominals contracted. Make this row easier by starting in a kneeling push up position or with your hands on an elevated surface.

Do it Right:

  • Start in push up position w/ hands aligned under shoulders holding dumbbells, body in a straight line from top of head to toes, abdominals tight
  • Exhale & pull left dumbbell up using back muscles keeping elbow close to the body & pointing toward the ceiling, pinch left shoulder blade at end of move
  • Extend left arm down toward the floor to return to starting position
  • Repeat w/ right arm to complete 1 rep

Demonstrated by: Tracy Bignola, Title Boxing

WARNING: You must consult your physician before you begin this or any other exercise program

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