Moves/Row, Hand On Fitwall Plank

Row, Hand On Fitwall Plank

ID: 621

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

Key Teaching Points:

  1. 1. Initiate from the shoulder blades, not from the biceps.
  2. 2. Engage the core before initiating any movement.
  3. 3. Chest to the bar on a full pull-up; sternum to the anchor on a ring row.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

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.