Plank Position Row

For a Strong Back and Strong Core

The plank position 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 plank position row easier by starting in a kneeling push up position.

  1. Perform chest press on the floor
  2. Perform chest press on the Bosu w/ both feet on the floor
  3. Perform chest press w/ 1 leg up

Do it Right

  • Start in plank 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
  • Continue alternating arms until all reps are complete

Demonstrated by: Ryan Meade, extreme athlete


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

Be Fit. Be Healthy. Be Happy.