Side Plank Row

Exercise Information

  • Alternative Names: Side plank cable row, side plank, and row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: D-handle attachment, adjustable cable machine
  • Muscles Targeted: Abs, obliques, lower back, traps, biceps, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 12-15 reps per set on each side
  • Variations:
  • Alternative:

The side plank row is an advanced variation of the standard side plank performed by pulling the handle attached to a low-pulley cable machine. You can include this in your regular ab workout routine to improve core-rotational resistive ability, which would help in performing lifting movements like deadlifts and back squats. Aside from increasing the strength and stability through your entire core region, it targets your back muscles.

Side Plank Row Exercise Information

  • Alternative Names: Side plank cable row, side plank, and row
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: D-handle attachment, adjustable cable machine
  • Muscles Targeted: Abs, obliques, lower back, traps, biceps, upper back
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 12-15 reps per set on each side
  • Variations:
  • Alternative:

How to do Side Plank Row

Start the exercise by setting up a low-pulley cable machine to its lowest position with an attached D-handle. Assume a side plank position, supporting your body on your lower elbow, core tight, and legs kept straight and stacked. Face the cable machine and reach for it by grabbing the handle with your top hand. Pull the handle to your side and slowly return to the starting position.

Side Plank Row

Side Plank and Row Tips

  • For stabilizing your hips and shoulder, press your hand and bottom forearm into the floor so that it creates tension in your lats and shoulder.
  • You can wrap a superband around a power rack or a pole for a lighter pull.

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