The Plank Row, also known as the Renegade Row, is a great total body exercise that challenges the core. Plank rows can be done with regressions and progressions, making it a great exercise for any fitness level!
This move works for several reasons:
- It teaches core stabilization.
- It strengthens the abdominal muscles.
- It targets the obliques by forcing you to balance while performing a rotating motion.
- It improves scapular stability as well as total body balance and unilateral movement.
When performing a plank row place the weights shoulder-width apart. Maintain a neutral spine, neck included. Your feet should be slightly wider than
To add rotation to your plank row, maintain the same position. Slowly rotate your torso and reach the arm up. Slowly bring the arm back down and repeat on the other side.
To modify this exercise, you can try it in a kneeling position but keep the spine in neutral, abs pulled in and shoulders back and down.
This move works the transverse abdominis, the rectus abdominis, the obliques, glutes, upper back, and shoulders.