Side Plank Row

Technique

How to perform Side Plank Row

1. Set a single D-handle on the cable machine's lowest pulley.
2. Lie on your right side facing the machine, stack your feet, and place your right elbow beneath your shoulder.
3. Hold the handle in your left hand and lift your hips into a straight side plank from shoulders to ankles.
4. Row the handle toward your left ribs, moving your elbow back while keeping your chest and hips from turning.
5. Straighten the rowing arm under control without letting the cable pull your body out of alignment.
6. Complete the repetitions, lower your hips, and repeat with the other side supporting and the opposite arm rowing.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, External Oblique, Internal Oblique.