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How to Do Plank With Row | Back Exercise

We Dare You to Make Your Plank Even Harder

When you're at the gym, there is no need to work on only one body part. Multitasking moves not only save time, they also challenge the body in new ways. Add some rowing action to your plank to target not only your arms and back, but your core and glutes, too. Talk about a full-body exercise!

  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized, return the weight to the ground and repeat the movement on your left side.
  • Do 10 reps per arm, and repeat for three sets.

Try this exercise first without dumbbells, and focus on your torso staying level as you alternate your arms in the reverse row. Then choose appropriate weight for your strength level, between five and 10 pounds.

Image Source: POPSUGAR Photography
Join The Conversation
sierraballet22 sierraballet22 9 years
This is a great suggestion - I do plank in-between circuit training sets at the gym and this is a nice way to mix it up. You could also add an opposite leg lift for extra challenge.
Arthur Arthur 10 years
whoa! seriously impressive.
paize paize 10 years
gosh, looks card core
megan83 megan83 10 years
i do these but keeping the weight in hand while in the plank position KILLS my hands! Instead, i set the weights next to my hands for an easy pick up. Great for your upper back!!
briebaby9934 briebaby9934 10 years
im so gonna try this i get so bored with a regular plank.
ley ley 10 years
thats what I do! except i can only do 2 sets after that Im shaking and sweating. Also I do them on 14 lbs so its extra resistance. good workout.
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