October 22, 2024, 2:09 pm | Read time: 5 minutes
A multifunctional exercise that benefits coordination and muscles at the same time? Plank rows train the core and stability, strengthen the back, and work a variety of small auxiliary muscles in the back, shoulders, and arms. FITBOOK author Nina Ponath reveals what you need and how to perform the exercise correctly.
Have you ever heard of plank rows? This exercise, frequently encountered in hybrid training modalities like CrossFit, Hyrox, or functional training, is the perfect blend of strength and static training. As the name suggests, planks combine classic rowing with two dumbbells. This exercise allows you to achieve dual benefits by enhancing both your core stability and upper-body muscular strength.
Overview
What do plank rows look like?
Plank rows start in the plank position. Your hands and feet are positioned so that your body forms a straight line. However, rather than merely maintaining the plank position, a dynamic element is introduced: you grasp two dumbbells and support yourself on them, alternating the pull of each one towards your shoulder. This movement requires enormous body tension, as the lifting of the dumbbells disturbs the balance and the torso must be kept particularly stable. This makes the exercise a real challenge, especially for the core.
Which muscles are trained in plank rows?
The plank row is a challenging exercise that works several muscle groups at the same time. The back, shoulders and core in particular benefit enormously from the exercise. Specifically, these muscles are trained:
- Broad back muscle (latissimus dorsi): This large back muscle is significantly involved in the rowing movement and provides stability and strength.
- Rhomboid muscle (rhomboideus) and trapezius muscle (trapezius): These muscles stabilize the shoulder blades and support the pulling movement.
- Deltoid muscle (deltoid): The shoulder muscles are particularly stressed by lifting the barbell.
- Core and abdominal muscles: To maintain the plank position despite the movement, the core muscles must remain tight throughout.
- Biceps and triceps: These muscles work actively when rowing with the dumbbell.
Disadvantages of plank rows
As with any exercise, there are a few points to bear in mind with plank rows in order to avoid injury and get the most out of the exercise. Basically, you should only attempt plank rows if you are already quite trained and have mastered the normal plank position. If you are not yet sufficiently stable in your core, you can easily overexert yourself. The result is an unclean execution, which in turn can lead to back pain. So be honest with yourself, and don’t overestimate your physical fitness. If unsure, begin the exercise with no weight or a light one to gauge your capability.
How to properly execute plank rows
- Starting position: Start in the plank, feet about hip-width apart, and hands positioned on the dumbbells. Your body is straight, and your stomach and buttocks are tight to prevent your lower back from sagging.
- Execution of the movement: Now lift one of the dumbbells towards your chest while the other hand remains firmly on the floor. Move the dumbbell close to your body until your elbow passes your back. Hold the position briefly and then lower the dumbbell again in a controlled manner. Repeat the movement with the other hand.
- Breathing: Breathe out as you raise the dumbbell and in again as you lower it.
- Sets and repetitions: Perform 8-12 repetitions per side and start with 3 sets. Only increase the intensity and weight if you can perform the exercise cleanly.
Common mistakes with plank rows
- Lack of core tension: Without sufficient core stability, the back will sag, which can lead to back pain and injury. Make sure to keep your abdominals and glutes tight throughout.
- Uneven movement: The dumbbell should always be moved in a controlled manner without using momentum.
- Using weights that are too heavy: For beginners in particular, it is advisable to start with light dumbbells and increase slowly to avoid injury. Start with two kilos per side and work your way up slowly.
- Too narrow or wide a foot position: Make sure you have a stable stance without placing your feet too close together. Opening your legs slightly increases stability.
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How often should you do plank rows?
Plank rows can be perfectly integrated into your upper body day or full body workouts. They also work well as part of a circuit workout. For example, you could combine a cardio exercise (100-metre run, jumping jacks or high knees) with two strength exercises (rowing, squats) and plank rows and repeat the circuit several times. Performing 3-4 sets of plank rows two to three times per week is ideal for continuously increasing strength and stability in the core and back. Ensure you schedule adequate recovery time between training sessions to avoid overtraining.