We all love a multitasking move, and the plank row offers so much to so many muscle groups. The forearms are the stabilizers' the deltoids, triceps, and biceps provide the movement; and the weights add an extra challenge to all. Beginners can start with no weight to get used to the movement and the balancing.
- Start in a high plank with your legs slightly wider than hip-distance for stability.
- Keeping your hands directly under your shoulders, grip your dumbbells keeping your wrists in a straight line to protect the joint.
- Tighten your glutes and your abs to hold your hips parallel to the floor.
- With your right hand, row the weight up along your side body, leading with your elbow, pressing your shoulder blade flat to your back.
- Return the weight to the ground and repeat on the other side, minimizing any rocking in your hips. This is one rep.
- Complete two to three rounds of 10-12 reps.
