Side Plank with Cable Row

Setup & Positioning

• Position a cable machine with the pulley set at about mid-torso height when you’re lying in a side plank.
• Attach a single-handle grip.
• Get into a side plank position: elbow directly under shoulder, feet stacked or staggered, hips lifted in a straight line from head to heels.
• Hold the cable handle in your top hand with your arm extended toward the machine.

Key point: “Keep your hips high and torso square to the wall in front of you—don’t let the cable pull you into rotation.”

Execution

1. Pull the handle toward your ribcage, keeping your elbow close to your side.
2. Squeeze your shoulder blade back at the top of the movement.
3. Slowly extend your arm back to the starting position under control.
4. Complete all reps on one side before switching.

Where You Should Feel It

• Obliques and deep core stabilizing against side-bend and rotation
• Lats, rhomboids, and biceps during the row
• Glutes and hip abductors maintaining plank alignment

Where You Shouldn’t Feel It

• Lower back strain from hips dropping or twisting
• Shoulder impingement from poor alignment
• Neck discomfort from looking up or forward

Breathing

"Exhale as you row, inhale as you return the handle."

Common Mistakes to Avoid

1. Letting the hips sag – Maintain a straight line from shoulders to ankles.
2. Twisting toward the cable – Keep your chest square forward.
3. Jerking the handle – Control the pull and return for better activation.
4. Cable set too heavy – Use a weight that lets you keep perfect plank form.