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, supporting your body on your bottom forearm and the side of your bottom foot.
- 2
Stack your top foot directly over your bottom foot, ensuring your body forms a straight line from head to heels.
- 3
Hold a dumbbell in your top hand, with your arm extended towards the floor directly below your shoulder.
- 4
Keeping your core tight and hips stable, pull the dumbbell upwards towards your rib cage, squeezing your shoulder blade.
- 5
Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position with control.
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.
