Alternating plank row
May 5th, 2023 4:19 PM Mr. Q Categories: 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.
- Begin in a plank position with your hands holding a dumbbell on the floor directly beneath your shoulders.
- Keep your hips level and your core engaged as you lift the dumbbell off the floor, pulling it towards your side.
- Keep your elbow close to your body as you row the dumbbell up to the side of your torso.
- Slowly lower the dumbbell back to the floor and repeat the movement with the other arm.
- 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
Muscle Group(s):Abdominals, Biceps, Shoulders, Side Abs, Upper back
Primary:Latissimus Dorsi, Rectus Abdominis