Quick Answer
Plank Row is a intermediate strength exercise that targets your lats and middle back. It uses only your bodyweight. Assume a high plank position with hands directly under shoulders.
Video Tutorial
How to Perform the Plank Row
- 1
Assume a high plank position with hands directly under shoulders.
- 2
Maintain a rigid core and neutral spine throughout the movement.
- 3
Lift one hand off the floor and pull your elbow toward the ceiling, squeezing your shoulder blade.
- 4
Lower the hand back to the floor with control and repeat on the opposite side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Plank Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Plank Row work?
The Plank Row primarily works your lats and middle back. Secondary muscles include the core, abdominals and shoulders.
What equipment do I need for the Plank Row?
The Plank Row needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Plank Row suitable for beginners?
The Plank Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Plank Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Plank Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.