Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Weighted
Plate Alternating Deadstop Row
Plate Alternating Deadstop Row is an intermediate compound strength exercise that works the upper back (back), with the biceps, rear shoulders and forearms assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Rear Shoulders
- Forearms
How to do Plate Alternating Deadstop Row
- Place two weight plates on the floor and hinge over them with a flat back, knees slightly bent.
- Grip one plate and row it up toward your hip.
- Lower it back to the floor and let it come to a full stop.
- Row the other plate and keep alternating.
Form tips
- Each rep starts from a dead stop, so don't bounce the plate.
- Keep your torso still as you pull.
Plate Alternating Deadstop Row alternatives
More upper back exercises
Plate Alternating Deadstop Row FAQ
What muscles does Plate Alternating Deadstop Row work?
Plate Alternating Deadstop Row mainly works the upper back in the back. The biceps, rear shoulders and forearms work as secondary muscles.
What equipment do you need for Plate Alternating Deadstop Row?
You need a weighted.
How many sets and reps of Plate Alternating Deadstop Row should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate Alternating Deadstop Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Plate Alternating Deadstop Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Plate Alternating Deadstop Row?
Other exercises for the upper back include Barbell Pendlay Row, Dumbbell Incline Row, Lawnmower Row and Band Incline Row.
For developers
Use Plate Alternating Deadstop Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_XKJ7XS" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_XKJ7XS", "name": "Plate Alternating Deadstop Row", "model": "male", "counterpartId": "ex_RXGLPJ", "target": "Upper Back", "equipment": "Weighted", "media": { "mp4": "https://…/ex_XKJ7XS/mp4-720.mp4?…", "poster": "https://…/ex_XKJ7XS/poster.jpg?…" } }