Side Plank and Row
Muscle Groups: Obliques, Lats
Side Plank and Row focuses on Obliques, Lats, with Abs, Biceps, Lower Back, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Side Plank and Row with proper form and technique.
- 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.
- 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.
Tips for Success
These tips will help you perform Side Plank and Row safely and effectively while maintaining proper form.
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Do not allow your torso to rotate with the resistance. The only moving piece should be your arm.
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Make sure you fully retract the shoulder blade at the end of the row.
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Do not let your hips sag in the side plank position.
Secondary Muscles
While Side Plank and Row primarily targets Obliques, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Biceps, Lower Back, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Side Plank and Row, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Side Plank and Row, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
