# Alternating Plate Row

A bent-over row with a weight plate in each hand, rowing one arm at a time from the floor. Targets the lats and upper back, and works when you have plates but no dumbbells.

- Beginner · Compound
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-alternating-deadstop-row/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-plate-row/

## Muscles worked

- Lats: 8/10
- Upper back: 7/10
- Rear delts: 6/10
- Rhomboids: 5/10
- Biceps: 5/10
- Forearms: 5/10

## How to do the Alternating Plate Row

1. Hinge forward holding a plate by its grip in each hand, plates on the floor.
2. Row one plate toward your hip, driving your elbow up and back.
3. Lower it to the floor until your arm is straight.
4. Row with the other arm, alternating each rep.

### Full technique — 7 steps

1. Stand with feet about hip width and place a plate with a hand grip beside each foot.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Hold each plate by its hand grip with palms facing your body and arms straight.
4. Tighten your stomach and set your shoulders down away from your ears before rowing.
5. Row one plate toward your hip by driving your elbow up and back, leaving the other plate on the floor.
6. Lower the plate until it rests on the floor and your arm is straight again.
7. Alternate arms each rep without twisting your torso or losing your hinge.

## Common mistakes

- Twisting the torso to finish reps
- Yanking the plate from the floor
- Bouncing the plate off the floor
- Standing up during each rep
- Letting the shoulder shrug up

## Form cues

- Pull toward the hip
- Stay hinged and square
- Drive elbow up and back
- Shoulder away from ear
- Reset on the floor

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Lawnmower Row](https://seto.fit/exercises/dumbbell-lawnmower-row/), [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)
- **Cable machine**: [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/), [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Neutral Grip Resistance Band Row](https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/) — Beginner
- **This exercise: Alternating Plate Row — Beginner**
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Alternating Plate Row work?

Primary: Lats 8/10, Upper back 7/10. Also works: Rear delts 6/10, Rhomboids 5/10, Biceps 5/10, Forearms 5/10.

### Which joints does the Alternating Plate Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Alternating Plate Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Alternating Plate Row?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Alternating Plate Row?

Dumbbells: Dumbbell Lawnmower Row, Chest Supported Dumbbell Underhand Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row. Cable machine: Cable Bent Over Row, Floor Seated Cable Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row.

### What is an easier version of the Alternating Plate Row?

Chest Supported Neutral Grip Resistance Band Row (Beginner).

### What is a harder version of the Alternating Plate Row?

Single Arm Dumbbell Row (Beginner), Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/