Back · Bodyweight
Plank Row
How to do the plank row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Start in a high plank with your hands under your shoulders and body in a straight line. Brace your core, then pull one hand off the floor and row your elbow toward your hip, keeping your hips level. Lower and alternate sides.
- 1Feel your core resist rotation as you lift one hand to row
- 2Pull the elbow back and squeeze your lat and mid-back
- 3Keep your hips square and level to the floor throughout
Common mistakes
- Do not let your hips twist or rock as you row
- Avoid letting your lower back sag toward the floor
- Do not rush; control the row and the return
Muscles worked
The plank row mainly works the lats, lower abs, and obliques, with the biceps, mid traps, upper abs, rear delts, forearms, lower traps, glutes, and front delts assisting.
- LatsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- BicepsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the plank row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.