Step by step instructions, muscle activation and variants for the Plank Row.
A compound exercise performed in a high plank position with one hand gripping a dumbbell. Rowing the weight toward the hip while stabilising the body challenges the lats and core simultaneously, making it an efficient full-body strength movement.
The Plank Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
