Plank Rows Instructions

Start Position:
Begin in a plank position with your body in a straight line from your head to your heels. Place your hands slightly wider than shoulder-width apart on the floor.
Position the steel mace horizontally to your side, aligned with your shoulder. Grip the handle with one hand just below the mace head, while the mace rests on the floor.

Core Engagement:
Engage your core muscles to keep your body stable and prevent any sagging or shifting.
Keep your shoulders away from your ears and maintain a neutral neck position.

Row Phase:
With one hand, grasp the mace handle and pull it towards shoulder, bending your elbow and driving your elbow straight back.
Keep your elbow close to your body and your hand in line with your shoulder throughout the movement.
Focus on squeezing your back muscles as you pull the mace toward you.

Return Phase:
Slowly lower the mace back to the starting position with control, fully extending your arm.
Ensure your body remains stable and aligned during the entire movement.

Alternate Sides:
Perform the desired number of rows on one side, then switch the mace to the other hand and repeat.
Maintain a steady and controlled motion for each row.

Repetitions:
Complete the desired number of repetitions on each side, ensuring proper form and alignment throughout.

Muscle Groups & Rating:
Targeted Muscle Groups: Core, Back (Latissimus Dorsi, Rhomboids), Shoulders (Deltoids), Biceps

Difficulty Rating: Intermediate to Advanced