move of the week: the plank row

move of the week: the plank row

The Plank Row

This week’s move takes a regular plank position and amps it up with a back exercise. By holding the plank position and performing a row, you activate the back, arms, and core. As this move is a little more complicated, it gets your heart rate up as well!

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Step 1: Get into a plank position with hands holding dumbbells. The body should be in a straight line, no sagging butt!

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Step 2: Take the right arm and perform a row, bringing the dumbbell up to chest and twisting torso. It helps to focus on the right shoulder blade reaching for the left shoulder blade. Pause at the top of the movement for two seconds.

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Step 3: Bring dumbbell back to the ground.

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Step 4: Repeat row movement on left side.

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Step 5: Return dumbbell back to the ground. This entire movement is one rep.

Recommended number of reps: 10 per side with the appropriate dumbbell weight.

For an added challenge, you may sandwich a push-up in between reps!

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