Plank Back Row

Is it just me or do the weeks fly by faster and faster?  It seems like I just posted a Home Exercise of the Week and now it’s that time again!

This week I would like you to try a Plank Back Row!  I know I named the exercise differently in the video but a One Arm Back Row from a Pushup Position is just way too long and not very catchy!

There are a lot of muscles being used in this exercise so the metabolic effect is very high.  The more muscles you use, the more calories you burn.  The primary muscles targeted are your lattisimus dorsi, teres major, posterior deltoids, and trapezius. (if the latin words are confusing you, you’re not alone…basically they are your back muscles, rear shoulder muscles and your neck muscles)  With the Plank Back Row, you will also be working your core as well!

Some key tips to remember when doing the Plank Back Row:

  • keep your body as straight as possible (no butts sticking up in the air)
  • pull your belly button in towards your spine to keep your abdominals flexed
  • raise your arm forward and pull your elbow back keeping it in line with your upper body
  • if the full plank position is too challenging at first, try performing this exercise from your knees instead of your toes until you get stronger

So there you have the Plank Back Row!  This is a great back and core exercise that requires no equipment whatsoever…just a small amount of room and you’re good to go!