Moves/Side Plank Row

Side Plank Row

ID: 40

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Exercise Types:
Upper Pull, Core Resist
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  2. 2. A thumbless grip can help better feel lat engagement over bicep dominance.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Initiate from the shoulder blades, not from the biceps.

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:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.