Single Arm Plank to Row Guide | Shoulder & Core Training
Master the Single Arm Plank to Row with our expert guide. Build shoulder stability and core strength with this functional kettlebell movement.
How to Perform
- Place a single kettlebell on the floor and assume a push-up position with your feet slightly wider than shoulder-width apart.
- Grip the kettlebell handle with one hand while keeping the other hand flat on the floor directly beneath your shoulder.
- Engage your glutes and core to create a straight line from your head to your heels, ensuring your hips are parallel to the floor.
- Pull the kettlebell toward your hip bone by driving your elbow toward the ceiling while keeping your arm close to your side.
- Pause briefly at the top of the movement to emphasize stability without letting your torso rotate.
- Lower the kettlebell back to the floor under control until your arm is fully extended without losing tension in your core.
Common Mistakes
- Rotating the hips or shoulders toward the pulling side during the row
- Placing the feet too close together which reduces the base of support
- Allowing the lower back to sag or the hips to pike toward the ceiling
- Using momentum to jerk the weight up instead of controlled muscle contraction
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Abs
- Latissimus Dorsi
- Transverse Abdominis
- Biceps
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders