Plate Row

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.

*Tips*

• 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.