Plate Alternating Deadstop Row

Category

Back

Difficulty

Intermediate

Equipment

Weight Plate

Primary muscles

Latissimus Dorsi, Rhomboids, Trapezius

Secondary muscles

Posterior Deltoids, Biceps Brachii

How to do it

1. Place two weight plates on the floor in front of you, hinge at the hips until your torso is close to parallel to the floor and grip each plate by its rim.
2. Brace your core and row one plate toward your hip, driving your elbow back.
3. Lower it back to the floor with control and let it come to a dead stop.
4. Repeat with the other arm and keep alternating sides.

Form tips

• Keep your torso parallel to the floor and steady as you switch arms.
• Let each plate settle completely on the floor before the next pull.
• Keep your back flat and don't twist your torso to lift the plate.