Alternating Weight-Plate Deadstop Row
Strengthen your back with the Alternating Weight-Plate Deadstop Row. Improve posture and build muscle with each controlled rep!
The Alternating Weight-Plate Deadstop Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: weight plates.
Required Equipment
Alternating Weight-Plate Deadstop Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Alternating Weight-Plate Deadstop Row Variations and Alternatives
How to do the Alternating Weight-Plate Deadstop Row
Stand upright with your feet shoulder-width apart, holding a weight plate in both hands with a pronated grip (palms facing down).
Hinge at your hips and slightly bend your knees to lean your torso forward until it's almost parallel to the floor. Keep your back straight and allow your arms to hang vertically with the weight plate below your chest. This is your starting position.
Brace your core and maintain a flat back throughout the movement.
Pull the weight plate towards your waist by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body.
Squeeze your back muscles at the top of the movement.
Slowly lower the plate back to the starting position, fully extending your arms.
Repeat the movement for the desired number of repetitions.
Make sure to keep the movements controlled, especially when lowering the weight to avoid any strain on your lower back. Perform each repetition with proper form to target the muscles effectively and to reduce the risk of injury.
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Alternating Weight-Plate Deadstop Row FAQs
What muscles does the Alternating Weight-Plate Deadstop Row work?
The Alternating Weight-Plate Deadstop Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Alternating Weight-Plate Deadstop Row?
Weight plates.
Is the Alternating Weight-Plate Deadstop Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Weight-Plate Deadstop Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Weight-Plate Deadstop Row variations and alternatives?
Similar exercises include the Barbell Single-Arm Bent-Over Row, Barbell Reverse-Grip Bent-Over Row, Bottle-Weight Bent-Over Row and Gorilla Row.
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