How to do the Alternating Plate Row
- Hinge forward holding a plate by its grip in each hand, plates on the floor.
- Row one plate toward your hip, driving your elbow up and back.
- Lower it to the floor until your arm is straight.
- Row with the other arm, alternating each rep.
Full technique — 7 steps
- Stand with feet about hip width and place a plate with a hand grip beside each foot.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Hold each plate by its hand grip with palms facing your body and arms straight.
- Tighten your stomach and set your shoulders down away from your ears before rowing.
- Row one plate toward your hip by driving your elbow up and back, leaving the other plate on the floor.
- Lower the plate until it rests on the floor and your arm is straight again.
- 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
Compared with similar variants
| Alternating Plate Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Weight plates | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Lawnmower Row Same level
- Chest Supported Dumbbell Underhand Row Same level
Barbell
- Single Arm Landmine Row Harder
- Chest Supported Barbell Row Same level
Cable machine
- Cable Bent Over Row Harder
- Floor Seated Cable Row Same level
Kettlebell
- Kettlebell Gorilla Row Harder
- Kettlebell Row Harder
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
- This exercise Alternating Plate Row
- Harder Single Arm Dumbbell Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Chest Supported Neutral Grip Resistance Band Row.
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).
