Plank Dumbbell Row (Video)

Plank Dumbbell Row

For most gym goers, core stability training is easy to ignore. But core rotational stability may be more important, and perhaps even more often relegated to the treasure chest of forgotten moves. This exercise is the perfect memory-refresher. Be aware of what not only your arms but also your hips are doing, and keep your abs tight and your back flat.


Grasp two dumbbells that you could curl for about 15 reps. Get into push-up position with the weights on the floor, palms facing in and shoulder-width apart. Your feet should be hip width. Contract your core and glutes, then perform a dumbbell row with one arm, bringing the weight to slightly above your hip. Return the dumbbell to the floor and repeat with the opposite arm. If the hip on your nonworking side dips, widen your feet to reduce the rotational stability requirement. If you’re feeling really ambitious or can easily perform push-ups (on either your knees or toes), add a push-up between reps to increase your total-body involvement. Do three sets of 10–12 reps.



Keep your abs tight and your back flat during this move. If your hips tend to dip as you row, widen your stance

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