Plank Row

Anti-rotation pulling power — combines rowing strength with plank stability for total core control under load

⚡ Quick Reference

Aspect	Details
Pattern	Pull + Anti-Rotation Core
Primary Muscles	Lats, Core, Obliques
Secondary Muscles	Rhomboids, Traps, Rear Delts
Equipment	Dumbbell or Kettlebell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

🎯 Setup

Starting Position

Dumbbells: Place two dumbbells shoulder-width apart on floor
Grip: Grab handles in neutral grip (palms facing each other)
Position: High plank position with hands on dumbbell handles
Feet: Wide stance (wider than hip-width) for stability
Body line: Straight from head to heels
Core: Fully braced, glutes squeezed
Head: Neutral, looking at floor slightly ahead

Dumbbell Setup Options

Setup	Stance	Difficulty
Wide Feet	2-3 feet apart	Easier — more stable base
Hip-Width Feet	Standard width	Moderate challenge
Narrow Feet	Feet together	Harder — maximum anti-rotation

Setup Cue

"Wide feet for stability, tight core, gripping dumbbells like you're about to explode off the ground"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Rowing
⏸️ Top Position
⬇️ Lowering

What's happening: Stable plank on dumbbell handles

High plank with hands gripping dumbbells
Feet wide for stability
Body in perfect straight line
Core maximally braced
Weight balanced on both hands

Feel: Whole body engaged, ready to row

Key Cues

Primary Cues

"Hips stay square" — resist all rotation
"Pull elbow to hip" — not hand, elbow leads
"Row with control" — no jerking or twisting
"Plank the whole time" — body stays rigid

Tempo Guide

Goal	Row Up	Pause	Lower	Rest Between Sides
Strength	1s	2s	2s	1s
Hypertrophy	2s	1s	3s	0s
Endurance	1s	0s	1s	0s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Pulls arm down and back during row	`████████░░` 75%
Obliques	Anti-rotation — prevents hip/torso rotation	`████████░░` 80%

Secondary Muscles

Muscle	Action	Activation
Rhomboids	Squeezes shoulder blade toward spine	`███████░░░` 65%
Rear Deltoid	Assists in pulling motion	`██████░░░░` 55%
Core/Abs	Anti-extension and anti-lateral flexion	`████████░░` 75%

Stabilizers

Muscle	Role
Glutes	Prevents hip sag and rotation
Hip Flexors	Maintains plank position
Serratus Anterior	Stabilizes shoulder blade on supporting arm

Unique Benefit

Dual training effect — builds back pulling strength while forcing maximum anti-rotation core stability under asymmetric load.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips rotating	Torso twists during row	Defeats anti-rotation purpose	Brace obliques harder, use lighter weight
Hips sagging	Lower back arches	Low back strain	Squeeze glutes, brace core
Too heavy weight	Form breaks down	Injury risk, less core work	Use lighter weight, perfect form first
Elbow flaring	Arm goes out to side	Less lat activation, shoulder stress	Keep elbow at 45° to body
Jerking motion	Fast, uncontrolled rows	Momentum instead of muscle	Slow, controlled tempo

Most Common Error

Using too much weight — this exercise is about core stability first, rowing second. If you can't keep hips square, the weight is too heavy.

Self-Check Checklist

Hips remain completely square throughout
Body stays in straight line (no sag or pike)
Elbow leads the row, not hand
Controlled tempo up and down
No twisting or jerking motion

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Plank Reach	No weight, just reaching	Learning anti-rotation pattern
Quadruped Row	From hands and knees	Building toward plank position
Feet Wide	Extra wide stance	Need more stability

Variation	How	Emphasis
Alternating	Switch sides each rep	Balanced work
Same Side Sets	All reps one side, then other	Longer time under tension
With Pause	2-3 second hold at top	Increased difficulty

Variation	How	When to Use
Feet Together	Narrow stance	Maximum anti-rotation challenge
Renegade Row	Two dumbbells, alternating rows	Advanced stability
Plank Row to Press	Add overhead press after row	Full body challenge

By Equipment

Equipment	Setup	Benefit
Dumbbells	Standard handles	Best grip, easiest setup
Kettlebells	Wide handle	More stable base
Heavy Objects	Gallon jugs, sandbags	Home workout option

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps (per side)	Rest	Notes
Strength	3-4	6-10	90s	Heavier weight, perfect form
Hypertrophy	3-4	10-15	60s	Moderate weight, controlled tempo
Endurance	2-3	15-20	45s	Lighter weight, minimal rest

Workout Placement

Program Type	Placement	Rationale
Upper body	After main back work	Supplementary pulling + core
Core workout	Primary movement	Main anti-rotation exercise
Full body	Hybrid movement	Combines pull and core
Circuit training	Station exercise	Builds work capacity

Progression Scheme

How to Progress

Priority order: 1) Perfect form with zero hip rotation, 2) Build reps to 12-15 per side, 3) Add weight or narrow stance, 4) Progress to renegade rows.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Plank Reach	Learn anti-rotation first
Quadruped Row	Can't hold plank yet
Three-Point Row	Traditional row from bent position

Progressions (Harder)

Exercise	When Ready
Renegade Row	Can control plank row with narrow stance
Plank Row to Press	Want full-body challenge
Single-Arm Plank Row	Elite stability

Similar Pulling Exercises

Alternative	When to Use
Dumbbell Row	Want pure rowing strength
Bent-Over Row	Traditional back training
TRX Row	Bodyweight pulling option

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Sagging or twisting can aggravate	Start with feet wide, lighter weight
Shoulder issues	Load on shoulder joint	Reduce weight, check elbow angle
Wrist pain	Bodyweight on wrists via dumbbells	Use thicker handles or push-up bars

Stop Immediately If

Sharp pain in lower back, shoulders, or wrists
Inability to prevent hip rotation
Lower back starts arching or rounding

Safety Tips

Master plank reach before adding weight
Start with feet wide for more stability
Use lighter weight than you think — form is critical
Stop set when you can no longer maintain plank position
Keep dumbbells directly under shoulders

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension (rowing arm), stabilization (supporting arm)	Moderate	🟡 Moderate
Elbow	Flexion during row	Full	🟢 Low
Core/Spine	Anti-rotation, anti-extension stabilization	Isometric	🟡 Moderate
Wrist	Extension (supporting weight)	Moderate	🟡 Moderate

Joint-Friendly Approach

Using dumbbells allows for neutral grip which is shoulder-friendly. The anti-rotation component builds spine stability safely.

❓ Common Questions

What weight should I use for plank rows?

Start lighter than you'd use for regular dumbbell rows — maybe 50-70% of that weight. Form and stability matter more than load. If hips rotate, weight is too heavy.

Should my feet be wide or narrow?

Start wide (2-3 feet apart) for stability. As you get stronger and can maintain zero hip rotation, gradually narrow stance for increased challenge.

How is this different from renegade rows?

Plank row usually refers to rowing one side at a time with brief resets. Renegade row is continuous alternating rows without breaks — significantly harder.

My wrists hurt. What can I do?

Use thicker dumbbell handles, push-up bars, or kettlebells which provide more wrist-friendly positioning. You can also try slightly angling dumbbells.

Can I do this without dumbbells?

You can do plank reach (no weight) or use household objects like gallon water jugs, but true plank rows require some form of weight for the rowing motion.

📚 Sources

Biomechanics & Programming:

McGill, S. (2016). Low Back Disorders — Tier A
ExRx.net — Tier C

Core Training:

NSCA Essentials — Tier A
Functional Training Systems — Tier B

For Mo

When to recommend this exercise:

User wants anti-rotation core work with pulling
User has dumbbells or kettlebells available
User needs hybrid strength/core exercise
User is working on athletic core stability

Who should NOT do this exercise:

Acute low back injury → Wait for recovery
Acute shoulder injury → Wait for recovery
Cannot hold standard plank for 30+ seconds → Regress first
Severe wrist issues → Modify or avoid

Key coaching cues to emphasize:

"Start with feet wide — narrow stance later"
"Hips stay completely square — no rotation"
"Use lighter weight than you think"

Common issues to watch for in user feedback:

"My hips rotate" → Weight too heavy, widen stance, or regress to plank reach
"My wrists hurt" → Try thicker handles, kettlebells, or push-up bars
"I feel this more in arms than core" → Focus on anti-rotation, check form

Programming guidance:

For intermediates: 3x8-12 per side, 2x/week
For advanced: 3x12-15 per side or progress to renegade rows
Progress when: Can do 3x12 per side with zero hip rotation

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Dumbbell Setup Options​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Equipment​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Similar Pulling Exercises​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Safety Tips​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​