Single Arm Row with Dumbbell While on Plank Position
Start in a high plank position with your body forming a straight line from heels to head. Engage your core by bracing your abs.
Grip a dumbbell in one hand, letting it hang below your shoulder. Your palm should be facing in towards your body.
Without allowing your hips to drop or rotate, row the dumbbell up by bending your elbow and squeezing your shoulder blade back. Focus on keeping your torso stable and stationary.
Pause when your upper arm is parallel to the ground then slowly lower the weight back to the starting position in a controlled motion.
Repeat for all reps on one side then switch and perform the same movement on the other side. Make sure to keep your hips square and core braced the entire time.
If the movement becomes too difficult with proper form, consider dropping to your knees rather than sacrificing a neutral spine.
Grip a dumbbell in one hand, letting it hang below your shoulder. Your palm should be facing in towards your body.
Without allowing your hips to drop or rotate, row the dumbbell up by bending your elbow and squeezing your shoulder blade back. Focus on keeping your torso stable and stationary.
Pause when your upper arm is parallel to the ground then slowly lower the weight back to the starting position in a controlled motion.
Repeat for all reps on one side then switch and perform the same movement on the other side. Make sure to keep your hips square and core braced the entire time.
If the movement becomes too difficult with proper form, consider dropping to your knees rather than sacrificing a neutral spine.
