Technique
Start in a plank position with dumbbells in each hand. Row one dumbbell up to your hip while maintaining the plank position, then return it to the ground. Alternate sides.
A compound exercise that combines a plank position with alternating dumbbell rows to target the back, core, and shoulders while improving stability.
Start in a plank position with dumbbells in each hand. Row one dumbbell up to your hip while maintaining the plank position, then return it to the ground. Alternate sides.
Begin in a plank position with dumbbells in each hand, body forming a straight line from head to heels.
Return to the starting plank position after completing rows on both sides.
Maintain plank position, row elbow back, keep hips level, alternate sides
Hips rotating, losing plank position, using momentum, not alternating properly
Increase weight, add push-up between rows, or perform with one arm.
Use lighter weights, perform from knees, or practice plank holds first.
Maintain proper plank form to avoid lower back strain. Stop if you experience pain in shoulders, wrists, or lower back. Keep your core engaged throughout.