Learn how to correctly do Side Plank and Row to target Abs, Lower back, Biceps with easy step-by-step expert video instruction. Performing the side plank row with cables will give you more tension, as the cables don’t lose resistance through the move, and will give you a greater stabilising effect, as the weight will be trying to pull you forwards, not down. Alternatively, time 2 to 3 minutes for each rep. How to do Plank Row: Step 1: Take a dumbbell in each hand and get down into push-up position so that your toes are touching the floor and your hands holding yourself up on the dumbbells. 1. Set up your side plank, then grab the handle. Side Plank And Row is a great moderate move. Place a handle on the lower end of a cable pulley or secure a resistance band to a pulley Lie on your right side and grab onto the handle with your left hand Begin the side plank by lifting your hips off the ground and bracing … Assume side plank. Forget doing abs for 6 minutes, just do side planks correctly for 1 and … How To Do a Side Plank Read More » This exercise works your core, upper back, shoulders, and improves stability. The focus of this drill isn’t the rowing motion, but more on maintaining proper stability and form while holding the side plank.--This is a great drill to add to your routine! Instructions Place your hands on a pair of dumbbells and set your body in pushup position. Side Plank with Row--This adds an anti-rotation component to the side plank. 1) Start in a plank position with arms and legs long, hands shoulder distance apart holding dumbbells. Do… 2. To Do It: Set up about 4 feet away from a low cable machine. Step 2: Make your body into a straight line (plank position). This is "Side Plank Row" by Josh Henkin on Vimeo, the home for high quality videos and the people who love them. Side Plank Row. I really like the effect that the row action has on the core. View All Exercises . They are by far the best bang for your time when it comes to core training. Permission to stop plain-old planking. Target Body Part: Full Body/Integrated. The side plank row is a great exercise that targets your obliques and upper back. Aim for 5 plank reps, holding each for 3 full breaths. The closer to the anchor point you are, the easier the movement will be. Oct 11, 2011 Replaces: Side plank The perk: This upgrade also works your … Dumbbell Row Side Plank Technique & Muscles Worked. Because the exercise is isometric and requires you to holding your body side ways in the plank position without actually moving, it can get old and become less challenging faster than you imagine. Side Plank and Row. Learn how to do it perfectly. I almost think it is easier. Attach a resistance band to a secure anchor point and grab it before setting up into your side plank. Side Plank Row Exercise Information. A side plank with a row works in both the frontal plane (side to side), and the sagittal plane (front to back). To perform: Set up a cable machine with a D-handle at the lowest setting. When done correctly, it can effectively target your core, lower back, lower body and waist. Alternative Names: Right/left side plank Type: Strength Experience Level: Beginner Equipment: None Muscles Targeted: Abs, shoulders, obliques Mechanics: Compound Average Number of Sets: 3-4 with 8-10 reps per set on each side Variations: Hip lifts, crunch, rotation, leg lift, row and side plank Alternative: Modified side plank … Was not a rest day! The side­plank cable row, which has you row weight while in a side­plank position—forcing your core stabilizers to fire like crazy— should become a staple in your routine, and you’ll build a set of well­-defined obliques. 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