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Side Plank and Row

Angle-Based Images: Side Plank and Row Video
Angle-Based Images: Side Plank and Row Video
Angle-Based Images: Side Plank and Row Video
Angle-Based Images: Side Plank and Row Video
Angle-Based Images: Side Plank and Row Video
Side Plank and Row: Step 1
Step 1 Position yourself next to a low-pulley cable machine and get into a side plank position on your forearm, facing the cable. Grab the handle with your free hand and palm facing the floor. Arm should be fully extended.
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Side Plank and Row: Step 2
Step 2 Brace core and drive the elbow past your back, while simultaneously pulling handle to your side. Pause and contract the muscle around your shoulder blade. Slowly return hand back to starting position.
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Progressions & Variations

Tips

Do not allow your torso to rotate with the resistance. The only moving piece should be your arm.

Make sure you fully retract the shoulder blade at the end of the row.

Do not let your hips sag in the side plank position.

Related Exercises

  • Strength Exercises
  • Core Exercises
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