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Plate Loaded Row
The Plate Loaded Row is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 17%, rhomboids 17% and mid traps 17%.
How to do it
- Load equal plates on both horns and set the seat so the handles are at mid-chest height.
- Sit tall with the chest on the pad and grip the handles.
- Start with the arms straight and the shoulder blades spread.
- Row the handles back until the elbows pass the torso.
- Return the handles slowly until the arms are straight.
Tips
- Keep a smooth tempo so the plates do not bang.
- Squeeze the shoulder blades together before the arms finish.
Common mistakes
- Loading more than can be pulled with the chest on the pad.
- Leaning back to finish the rep.
- Letting the weight pull the shoulders forward too fast.
Muscles worked by the Plate Loaded Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Plate Loaded Row alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Plate Loaded Row work?
Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.
Is the Plate Loaded Row good for beginners?
Yes. The Plate Loaded Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Plate Loaded Row?
For example the Hammer Strength Low Row, Hammer Strength Row and Iso Lateral Row. They train mostly the same muscles.
How do you make the Plate Loaded Row harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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