Side Plank and Row
Muscle Groups: Upper back, Lats
Side Plank and Row focuses on Upper back, Lats, with Biceps, Obliques, Abs, Forearm 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
Begin in a side plank position, supporting your body on one forearm with your feet stacked.
- 2
Hold a dumbbell in your free hand, resting it on the floor in front of your supporting arm.
- 3
Engage your core and pull the dumbbell upwards towards your torso, squeezing your shoulder blade.
- 4
Slowly lower the dumbbell back to the floor with control.
- 5
Complete your repetitions on one side, then switch to the other side.
Secondary Muscles
While Side Plank and Row primarily targets Upper back, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Obliques, Abs, Forearm . 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.
