Plank Push-Up Row
Expert Advice
Maintain a strong plank position and avoid rotating your hips as you row to engage your core and stabilize your body.
How-to-do Steps
- Start in a push-up position with a dumbbell in each hand.
- Perform a push-up, keeping your body in a straight line from head to heels.
- At the top of the push-up, perform a single-arm row with one dumbbell, pulling it towards your ribcage.
- Lower the dumbbell and repeat the row on the other side.
- Continue alternating rows after each push-up.
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Muscles Worked
Plank Push-Up Row primarily targets the Shoulders, Lats, Chest, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Chest20%
Traps20%
Secondary
Biceps5%
Forearms5%
Triceps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Plank Push-Up Row work?
Plank Push-Up Row primarily targets the Shoulders, Lats, Chest, Traps. Secondary muscles involved include Biceps, Forearms, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Plank Push-Up Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Plank Push-Up Row suitable for beginners?
Plank Push-Up Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
