Plank Row

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and palms flat on the floor.
2. Position your feet slightly wider than hip-width apart to create a stable base for your pelvis.
3. Engage your glutes and core to form a straight line from your head to your heels.

How to do it

1. Shift your weight slightly onto your left hand without tilting your hips.
2. Exhale as you pull your right hand toward your hip, driving your elbow toward the ceiling in a rowing motion.
3. Inhale as you slowly lower your hand back to the floor with control, avoiding any sudden impact.
4. Repeat the movement on the left side, alternating arms for the desired number of repetitions.

Form checklist

• Keep your hips perfectly square to the floor; do not let them rotate as you lift your arm.
• Maintain a neutral spine and avoid letting your lower back sag or your hips pike upward.
• Keep your neck neutral by gazing at a spot on the floor about 6 inches in front of your hands.
• Ensure the supporting shoulder remains stacked directly over the grounded wrist.

Pro tips

• Focus on the 'mind-muscle connection' by squeezing your shoulder blade toward your spine at the peak of the row.
• Imagine a glass of water resting on your lower back; your goal is to move your arms without spilling a drop.
• Press actively into the floor with your toes and the grounded hand to create full-body tension.

Make it harder

• Narrow your foot stance to decrease your base of support, significantly increasing the core stability requirement.
• Add a 3-second isometric hold at the top of each row to maximize time under tension for the lats and obliques.

Frequently asked

What muscles does the plank row work?

The plank row primarily targets the abs, lats, obliques, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank row?

The plank row requires no equipment — just your body weight.

Is the plank row good for beginners?

The plank row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Bodyweight Front Plank To Downward DogIntermediate · abs, lats, obliques, and trapezius
• Child To Downward Dog To Body RockIntermediate · abs, calves, hamstrings, lats, obliques, and trapezius
• Dumbbell Plank RowIntermediate · abs, lats, obliques, and trapezius