In terms of the muscles recruited in the exercise, there are many muscles must engage either to cause movement or stabilize the body. When done correctly, it can effectively target your core, lower back, lower body and waist. Alternative Names: Side plank cable row, side plank, and row Type: Strength Experience Level: Intermediate Equipment: D-handle attachment, adjustable cable machine Muscles Targeted: Abs, obliques, lower back, traps, biceps, upper back Mechanics: Compound Average Number of Sets: 3-4 with 12-15 reps per set on each side … Purpose: Increase core strength and stability. Now I’ll be without AC in my bedroom for just over two weeks until the mini splits are installed. Dumbbell Row Side Plank Technique & Muscles Worked. Set up your side plank, then grab the handle. 1) Start in a plank position with arms and legs long, hands shoulder distance apart holding dumbbells. The muscles which are primarily involved in the dumbbell row side plank are the abdominals, obliques, lats, rhomboids, … 2. Learn how to do it perfectly. Side Plank with Row--This adds an anti-rotation component to the side plank. In the Reveal Your Abs for Good workout we show you 8 No-Crunch Moves for a Killer Core. We have an intense Ultimate 8-Minute Plank Challenge, which includes Plank to Upright Row as well as: Renegade Row, Side Plank Arm Extension, Plank to Chair Squat, Modified Side Plank Crunch and Plank Jacks! To perform: Set up a cable machine with a D-handle at the lowest setting. The renegade row – also known as a plank row, or dumbbell row – is the ultimate mid-section multitasker. See complete instructions for performing a side plank, a great stability exercise that targets the muscles of your core. The side plank exercise is a great way to strengthen those two muscles along with others that make up your core. By The Editors of Women’s Health. Difficulty: Advanced. Find related exercises and variations along with expert tips Plank row is a dynamic exercise that develops mid and upper back strength while increasing stability throughout your spine and shoulder region. Do… 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. 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. I really like the effect that the row action has on the core. Spent all day yesterday withDad pulling out some old AC units and patching up the holes in the walls. Alternatively, time 2 to 3 minutes for each rep. Get into a pushup position with your hands resting on dumbbells and feet slightly more than hip-width apart. Repeat with your left leg, alternating for 3 kicks on each side to complete 1 rep. Step 2: Make your body into a straight line (plank position). Push into the ground with your knees and elbow and lift your hip up to where your knee, hip, and shoulder are in a straight line. Side Plank Exercise Information. Side Plank and Row. This exercise works your core, upper back, shoulders, and improves stability. The closer to the anchor point you are, the easier the movement will be. 3. Attach a resistance band to a secure anchor point and grab it before setting up into your side plank. Side Plank Row – On Knees HOW : Facing the anchored band on your side, bend your knees and have your elbow on the ground directly underneath your shoulder. Assume side plank. Learn how to correctly do Side Plank and Row to target Abs, Lower back, Biceps with easy step-by-step expert video instruction. Side Plank Row. Side Plank And Row is a strength exercise that works your abs and spinal erectors. 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