Side Plank and Row

Side Plank and Row
Per Bernal

The side plank and row is a variation and progression of the side plank. This exercise increases strength and stability throughout the core and back region.


  1. Side Plank and Row
    Position yourself next to a low-pulley cable machine and get into a side plank position on your forearm, facing the cable. Grab the handle with your free hand and palm facing the floor. Arm should be fully extended.
  2. Side Plank and Row
    Brace core and drive the elbow past your back, while simultaneously pulling handle to your side. Pause and contract the muscle around your shoulder blade. Slowly return hand back to starting position.

Trainer’s Tips

  • Do not allow your torso to rotate with the resistance. The only moving piece should be your arm.
  • Make sure you fully retract the shoulder blade at the end of the row.
  • Do not let your hips sag in the side plank position.