Back
Plank Row
A row from a high plank. Your back does the pulling while your core works to keep your body still, so it trains both at once.
- Works
- Upper back, lats, core, obliques, biceps
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Get into a high plank with your hands on the dumbbells, right under your shoulders, feet about hip width apart.
- 2Squeeze your glutes and brace your stomach so your body is a straight line from head to heels.
- 3Row one dumbbell up toward your hip, then set it down with control.
- 4Row the other side. Keep alternating.
Cues
- Keep your hips square as you pull.
- Brace hard and don't rotate.
- Pull the dumbbell toward your hip, not your chest.
Common mistakes
- Hips twisting open. Widen your feet a little and go lighter until your hips stay square to the floor.
- Hips sagging or piking up. Squeeze your glutes and keep a straight line from your head to your heels.
- Dropping the dumbbell back down. Set it down quietly, right under your shoulder, so you're stable for the next row.
Easier
Tiff's version is from her knees, with the same square hips.
Harder
Bring your feet closer together, or pause for 1 second at the top of each row.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
Are plank rows good for your core?
Yes. Each time one hand leaves the floor, your core has to stop your body from twisting. That's why keeping your hips square matters more than how heavy you row.
