The plank isn’t everyone’s favourite, but there’s no denying it’s very effective for building core strength, full-body stability, and endurance. The only exercise that’s potentially better for all the above is the plank row.
This variation uses a set of dumbbells to “combine upper-body strength with core stability”, says Mark Harris, a level 4 personal trainer who works with Mirafit. While one arm stabilises you, the other lifts the weights from the floor.
Simply adding this weight makes it a more challenging exercise, and it’s better for building strength in the shoulders, back, and arms. If you’re looking for an exercise to add to your upper-body workout, make it this one.
How to do plank rows
- Put two dumbbells (preferably hexagonal ones) on the floor.
- Come down into a plank position, resting on your hands.
- Hold onto the dumbbells or put your hands on the floor next to them if you find that more comfortable, making sure they are directly under your shoulders and about shoulder-width apart.
- Move your weight onto your right arm and pick up a dumbbell with your left.
- Once stable, drive the left elbow up and back towards your hip. As if you’re trying to put the dumbbell in your pocket.
- Repeat the movement 8 times on each side, then switch.
HOMCOM
2x10kg Rubber Hex Dumbbell Set
Stable, just like the plank row exercise itself. This set of HOMCOM dumbbells have a flat base so they don’t roll away. Each one comes as a set as well, making them more affordable than many other weights.
Benefits of plank rows
1. Functional exercise
The plank row is an “excellent anti-rotation exercise”, says Mark. “As you row with one arm, your core has to work hard to resist twisting, helping improve stability and control.”
This translates to basic everyday movements, like lifting bags, closing a car door, and even walking. It’s a functional exercise that helps us age healthily.
2. Boosts back strength
Even with the rows, you’ll likely feel plank rows in your core and shoulders the most. Yet, Mark says it’s also a great back exercise.
“I wouldn’t rely on plank rows as a standalone back exercise. Your core will usually fatigue before your upper back does. But they still provide a good workout for muscles, including the traps and lats, while delivering the added benefit of core engagement,” he says.
3. Improves full-body stability
Plank rows put you off balance, forcing you to stabilise yourself through your core and upper-body. This helps improve balance throughout your whole body.
Stability helps create a foundation to move from. Once you have good stability, you can walk, run, cycle, and lift weights a lot easier.
4. May help improve posture
The key to a good plank is bringing your shoulder blades back and down (retraction) and keeping your spine straight.
If you spend a lot of time sitting down, whether on the sofa or at a desk, practicing this position with resistance can help improve your posture.
5. Balances out strength
Many people find that one side of their body is stronger than the other – especially their arms and legs. Plank rows boost upper-body strength one arm at a time, helping to counter upper-body imbalances.
You’ll want a few more single-leg quadricep exercises to balance out the lower half, but the added stability from this exercise can help.
What weights should you use for plank rows?
A pair of hexagonal dumbbells is best for plank rows. The shape of these provides a stable base under your arms to support your bodyweight if you lean on them, and they don’t roll away.
If you’re not resting your hands on the weights, you could also use kettlebells. Lift your hand from the floor onto the kettlebell and lift.
If you’re new to this exercise, then start small. Go for 2kg or 3kg dumbbells and work your way up as you get stronger.
