Side Plank and Row
Muscle Groups: Abs, Lower back, Biceps
Side Plank and Row focuses on Abs, Lower back, Biceps, 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
Lie on your side, supporting your body on one forearm and the side of your bottom foot, with your top foot stacked directly on top.
- 2
Place a dumbbell on the floor in front of your chest, within reach of your top hand.
- 3
Lift your hips off the floor, forming a straight line from your head to your heels, engaging your core.
- 4
Reach down with your top hand and grasp the dumbbell, keeping your body stable in the side plank.
- 5
Pull the dumbbell upwards towards your rib cage, squeezing your shoulder blade and keeping your elbow close to your body.
- 6
Slowly lower the dumbbell back to the floor with control, maintaining your side plank position.
- 7
Complete all repetitions on one side before switching to the other side.
Secondary Muscles
While Side Plank and Row primarily targets Abs, Lower back, Biceps , 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.
