How To Do Plate Row

Plate Row Exercise

Plate Row is an effective exercise to target your lats, rear shoulders, traps, biceps and forearm muscles.

Plate Row will engage your core muscles to stabilise the upper body and support the lower back.

Plate Row builds muscle and also develops coordination, balance and functional strength.

Plate Row How To

  • Stand with your feet shoulder width apart, slight bend on your knees and pick up a barbell plate, the weight of which you can comfortably work with.
  • Bent over from the hip to bring the plate forward and slightly away from the body. The plate should be in line with your chest. This position isolates the side of the lats.
  • Row the Plate toward your midsection and finish at a point where you feel a contraction on the scapulae and a pinch on the rear shoulder.
  • Bring the plate back to starting position. Make sure you get a nice stretch at the bottom.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When rowing, the shoulder must be kept down to prevent it from rounding over and taking the tension away from the lats.

Maintain a slight bend on your elbow when rowing. If your rowing arm is fully extended and stretched out, you will initiate the row with your bicep and this could expose it to risk of injury.

Variations: Incline Bench Pull, T Bar Row, Bent Over Dumbbell Row, Bent Over Row

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Plate Row