Side Plank Row

Technique

How to perform Side Plank Row

1. Anchor a single-handle cable at floor level and position yourself sideways to the anchor point.
2. Lie on your right side, stacking your feet, and plant your right forearm on the floor beneath your shoulder.
3. Grip the handle with your left hand and press through your right forearm and the edge of your right foot to lift into a full side‑plank, forming a straight line from head to heels.
4. Brace your core and keep your hips stacked; this is your starting position.
5. Exhale as you row the handle toward your rib cage, driving your left elbow straight back and squeezing your shoulder blade without allowing your torso or hips to rotate.
6. Pause briefly at full contraction, maintaining a stable plank and neutral neck.
7. Inhale as you extend your arm, returning the handle to the starting position under control while keeping tension in the cable and your hips elevated.
8. Repeat for the recommended repetitions, then carefully lower your hips, switch sides, and perform the movement with the opposite arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, External Oblique, Internal Oblique, Rhomboid Major, Trapezius.