Enhancing Skills

Alternating plank row

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell alternating plank row is a compound exercise that targets the back, shoulders, and core muscles. It involves pulling the dumbbell up to the side of the torso while holding a plank position.

Stretch to do prior to exercise:

  • Shoulder stretches
  • Chest stretches
  • Upper back stretches

Warmup to do prior to exercise:

  • 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
  • Dynamic stretches (arm circles, torso twists, etc.)

How to select the proper weight: Choose a weight that is challenging but allows you to maintain proper form throughout the exercise. It’s better to start with a lighter weight and gradually increase as you become stronger.

Proper form:

  1. Begin in a plank position with your hands holding a dumbbell on the floor directly beneath your shoulders.
  2. Keep your hips level and your core engaged as you lift the dumbbell off the floor, pulling it towards your side.
  3. Keep your elbow close to your body as you row the dumbbell up to the side of your torso.
  4. Slowly lower the dumbbell back to the floor and repeat the movement with the other arm.
  5. Alternate arms with each repetition.

How to reduce the difficulty:

  • Perform the exercise without the dumbbell
  • Perform the exercise on your knees instead of in a full plank position

How to increase difficulty:

  • Increase the weight of the dumbbell
  • Increase the number of repetitions or sets

Number of reps: Beginner: 8-10 reps per arm for 1-2 sets Intermediate: 10-12 reps per arm for 2-3 sets Advanced: 12-15 reps per arm for 3-4 sets

Estimated time for exercise: 10-15 minutes

Body Group:

Back

Muscle Group(s):

Abdominals, Biceps, Shoulders, Side Abs, Upper back

Muscles used:

Primary:

Latissimus Dorsi, Rectus Abdominis

Secondary:

Rhomboids, Obliques

Tertiary:

Biceps Brachii

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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