Plank Rows
5.5k
Tracked This Week
Last 8 Weeks
Squeeze your abdominal and gluteal muscles. Flatten your back. Do not rotate the pelvis. Your arms are straight. Keep your head and pelvis in line with your spine. Keep your core tight all the time. Focus on a proper technique, rather than heavier weight.
Muscle Map
Muscles Worked
Lats
Abs
Obliques
Biceps
Rear Delts
Glutes
Triceps
Shoulders
Quads
Instructions
Tips
- Squeeze your abdominal and gluteal muscles.
- Flatten your back.
- Do not rotate the pelvis.
- Your arms are straight.
- Keep your head and pelvis in line with your spine.
- Keep your core tight all the time.
- Focus on a proper technique, rather than heavier weight.
Breathing
- Breathe deeply. Do not hold your breath.
Get your personal plan from Fitify
Follow guided workouts tailored to your body and goals, whether you train at the gym or at home.
Related Exercises
Plank Drag
Targets: Obliques, Abs
Front Lever Hold
Targets: Lats, Abs, Obliques
Hang Clean
Targets: Glutes, Hamstrings, Traps
Turkish Press
Targets: Shoulders, Side Delts, Obliques
Plank
Targets: Abs, Shoulders, Glutes
One Arm Hang Clean
Targets: Shoulders, Glutes, Hamstrings
© 2026 Fitify Workouts s.r.o.