Plate Row

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

  • Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
  • Grip the side of the plate and hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
    • Hands are in a neutral position.
    • Knees slightly bent.
    • Eyes are fixated down. Neck is neutral.
  • Your arms are extended with your elbows slightly bent.
  • Use your mid back and lats to pull the weight up to your abs.
    • Avoid letting your traps shrug.
    • Your arms are a lever, they remains passive throughout the exercise.
  • Lower the weight along the same path.


  • Your torso remains tight and in the same position from start to finish.
  • Don't rock your torso up/back to move the weight. This takes tension off the proper musculature.
  • This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
  • Don't drop the weight at the top of the movement.
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