Side Plank and Row

Calisthenics / Exercise Machine / Total Body / Expert

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Equipment Needed

  • Cable Machine
  • Exercise Mat

My Performance

Sitewide Performance

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Average Sitewide Side Plank and Row Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #3K
    popularity rank

Average Male Side Plank and Row Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 1
    times logged
  • #1K
    popularity rank

Average Female Side Plank and Row Weight

How to do Side Plank and Row:

Muscles Worked

Details

side plank and row is a calisthenics, exercise machine, and total body exercise that primarily targets the obliques and to a lesser degree also targets the glutes, middle back, shoulders, traps, triceps and abs ...more

side plank and row is a calisthenics, exercise machine, and total body exercise that primarily targets the obliques and to a lesser degree also targets the glutes, middle back, shoulders, traps, triceps and abs.

The only side plank and row equipment that you really need is the following: cable machine and exercise mat. There are however many different side plank and row variations that you can try out that may require different types of side plank and row equipment or may even require no equipment at all.

Learning proper side plank and row form is easy with the step by step side plank and row instructions, side plank and row tips, and the instructional side plank and row technique video on this page. side plank and row is a exercise for those with a expert level of physical fitness and exercise experience. Watch the side plank and row video, learn how to do the side plank and row, and then be sure and browse through the side plank and row workouts on our workout plans page!

Tips

  1. Do not let your hips sag. Brace your core as if you were about to be punched in the gut.
  2. Keep elbows tucked in while performing row. Focus on squeezing your shoulder blade back. Hold this position for a brief moment before letting arm straighten back out.
  3. Be sure to breathe throughout. Take deep breaths. This is a must if you want to perform at your optimum level.

Variations

  1. Grasp a dumbbell in your right hand with elbow tucked into side. Perform external rotation by lowering the dumbbell down across your upper abs while keeping elbow tucked into side. Slowly bring dumbbell back up as far as you can until you feel a tight stretch in your right shoulder. (This is done while in a side plank)
  2. Hold a light dumbbell in your right hand and hold at arm's length against your side while in a side plank. Raise your arms straight up until it is in line with your shoulder and perpendicular to the ground. Lower back down and repeat.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

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Equipment Needed

  • Cable Machine
  • Exercise Mat

Tips

  1. Do not let your hips sag. Brace your core as if you were about to be punched in the gut.
  2. Keep elbows tucked in while performing row. Focus on squeezing your shoulder blade back. Hold this position for a brief moment before letting arm straighten back out.
  3. Be sure to breathe throughout. Take deep breaths. This is a must if you want to perform at your optimum level.

Variations

  1. Grasp a dumbbell in your right hand with elbow tucked into side. Perform external rotation by lowering the dumbbell down across your upper abs while keeping elbow tucked into side. Slowly bring dumbbell back up as far as you can until you feel a tight stretch in your right shoulder. (This is done while in a side plank)
  2. Hold a light dumbbell in your right hand and hold at arm's length against your side while in a side plank. Raise your arms straight up until it is in line with your shoulder and perpendicular to the ground. Lower back down and repeat.

Types

  • Force Type: Pull
  • Mechanics Type: Compound