Plate Row

Exercise Summary
Primary Muscle(s) Middle Back
Secondary Muscle(s) Biceps, Lats, Shoulders
Equipment Weight Plate
Emphasis Compound
Type Pull

Plate Row Instructions

  • Choose the appropriate weight plate(s) and stack them on top of each other on the ground if necessary.
  • To get into starting position, situate your feet about shoulder width apart and bend slightly at the knees and hips. Grip and lift the weight plates and let them hang under your chest with your arms lengthened.
  • Keeping your back straight, pull (row) the weight up to your chest in a controlled motioned via elbow flexion.
  • Lower the plate(s) back down to the start.
  • Repeat row movement for desired repetitions.

Plate Row Tips

  • Refrain from jerking or swinging motions when pulling the weight up or lowering it.
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