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Plank Rows


Plank Rows
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Lower Back 

Workout Type


Gym Gear

Dumbbell, Kettlebell, Bodyweight

Fitness Level




Power Move 


Target Muscle Group: Abs

Plank Row Overview

Plank row is an exercise that strengthens your mid-and upper back and increases your spine and shoulder area stability. They can help to improve strength and endurance, as well as promote good posture and balance.

Plank rows can also be varied to target different muscle groups, making them an ideal exercise for a full-body workout. For an added challenge, try adding weight to the row or holding the position for a longer period of time.

How to Do it

  1. Set your body in a pushup position by placing your hands on a pair of dumbbells.
  2. Keep your arms straight, with your hands under your shoulders and your palms facing one another. 
  3. Keep your abs tight, your elbows close to your body, and pull one dumbbell off the ground. 
  4. While pulling your elbow up as high as possible, squeeze your shoulder blades back. Repeat with the other arm.
  5. Keep alternating until all the reps are complete.

    Plank Row Tips

    1.  Don't let your back turn.
    2.  Keep your hips, head, and heels straight.
    3.  While you are rowing the dumbbell up, don't allow your torso or hips to move to one side or another.

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