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:
When performing a plank row place the weights shoulder-width apart. Maintain a neutral spine, neck included. Your feet should be slightly wider than hip-width for better balance. Pull the abs in and keep shoulders back and down as well as squeezing your glutes. Keep your elbow tucked to your side and pull the weight up to your chest.
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.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body, and Soul.” You can find me on Instagram @gluteus_fabulous
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