Moves/Front Plank Row

Front Plank Row

ID: 15

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Exercise Types:
Upper Pull, Core Resist
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. A thumbless grip can help better feel lat engagement over bicep dominance.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Add a 3-second eccentric on the way down. Progress to weighted pull-ups with a belt.

Common Problems:

Bicep dominance over lats — cue elbows to hips and experiment with a wider grip.