Weighted Side Plank and Row
Muscle Groups: Obliques, Lats
Weighted 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 Weighted Side Plank and Row with proper form and technique.
- 1
Start in a side plank position with your right elbow under your shoulder and your left hand holding a dumbbell at your side. Your body should form a straight line from head to heels.
- 2
Engage your core and lift your hips off the ground, staying balanced on your right forearm and the side of your right foot.
- 3
While holding the side plank, perform a row by pulling the dumbbell up towards your ribcage, keeping your elbow close to your body. Lower the dumbbell back down after each rep.
- 4
Complete the desired number of rows, then switch sides to work the left side.
Tips for Success
These tips will help you perform Weighted Side Plank and Row safely and effectively while maintaining proper form.
-
Keep your hips lifted and avoid sagging down to maintain a straight line from head to heels.
-
Use a lighter weight if you're struggling to maintain proper form during the row.
-
Breathe steadily and avoid holding your breath as you perform the exercise.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
