Plank Row

Advanced

Owen Jones

17 Sep 2024

Plank Row challenges your core, increases stability throughout your spine, and targets the middle and upper back, shoulders, and arms muscles.

Step 1
Place your hands on a pair of dumbbells and get into a pushup position. Make sure your arms are completely straight, with your palms directly under your shoulders and your palms facing each other.
Step 2
Keeping your abs tight and your elbows close to your body, lift a dumbbell off the floor, pulling your elbow as high as you can while squeezing your shoulder blades. Return the dumbbell to the floor.

Plank Row targets Abs, Back, Obliques, Shoulders, Upper Back as seen below.

Don't let your back round.
Make sure your hips, head and heels are in a straight line.
Don't let your torso twist to one side or the other as you row with the dumbbell.

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Owen Jones

17 Sep 2024