Bodyweight

Cable Plank Overhead Row

The Cable Plank Overhead Row is a full-body workout targeting your core and upper back. It enhances stability, strength, and endurance by pulling a cable in plank position, preparing your body for complex movements.
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Cable Plank Overhead Row instructions
Step-by-step instructions
1
Attach the cable to a low point on the machine and stand facing the cable machine.
2
Step back so you're holding the cable in a steady plank position with your arms fully extended.
3
Pull the cable towards your chest by bending your elbows and squeezing your shoulder blades together.
4
Hold this position for a brief moment then slowly extend your arms back out to the starting position.
5
Repeat for the programmed number of reps.
Attach the cable to a low point on the machine and stand facing the cable machine.
Step back so you're holding the cable in a steady plank position with your arms fully extended.
Pull the cable towards your chest by bending your elbows and squeezing your shoulder blades together.
Hold this position for a brief moment then slowly extend your arms back out to the starting position.
Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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