Bodyweight

One Arm Cable Plank Overhead Row

The One Arm Cable Plank Overhead Row targets your core and shoulders. Combining a plank with an overhead row, this exercise enhances stability, endurance, and strength, adding a balance challenge to your workout.
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One Arm Cable Plank Overhead Row instructions
Step-by-step instructions
1
Position a cable pulley at the lowest setting with a D-handle attached.
2
Stand about a foot away from the cable machine and kneel down on one knee, keeping your body facing the cable.
3
Extend your other arm, that is closest to the machine, to grab the handle and ensure your body is in a diagonal line from head to the knee on the ground.
4
Reach your arm out straight and then pull the cable handle up and back towards you, ensuring to keep your body in a straight line.
5
Push the cable handle back to the extended position and repeat for the programmed number of reps.
Position a cable pulley at the lowest setting with a D-handle attached.
Stand about a foot away from the cable machine and kneel down on one knee, keeping your body facing the cable.
Extend your other arm, that is closest to the machine, to grab the handle and ensure your body is in a diagonal line from head to the knee on the ground.
Reach your arm out straight and then pull the cable handle up and back towards you, ensuring to keep your body in a straight line.
Push the cable handle back to the extended position and 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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