Exercise Feature: Plate Row

This is a basic upper back exercise that can be done with large groups, as part of a circuit, for high rep sets, or as a way to practice pelvic/spinal control just to maintain this posture.  This is an inexpensive alternative to other upper back exercises, and can be performed by just about any athlete, regardless of strength or experience.  Consider the plate row the “pull” counterpart to the push up in group settings where you want everyone working simultaneously. 

Start out with the feet slightly wider than shoulder width apart.  Bend the knees slightly and lean forward at the hips.  The back will remain arched similar to the bottom position of an RDL.  It is very important to teach good posture in this position to help the athlete learn how to stabilize the spine and maintain athletic posture. 

Hold a plate on either side of the plate and pull it up to the chest.  Attempt to stick the chest out and touch the flat side of the plate to the chest on each rep.  Strong athletes will be able to perform a high number of reps at a high speed.  It wouldn’t be uncommon to do 25, 50 or even 100 reps of the plate row depending on the goal of the program. 

The Plate Row, and excellent "pulling" movement that requires minimal equipment and can be used with large groups.