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Plank Exercise With Free Weights

Row, Row, Row Your Plank

When you're at the gym, there is no need to work on only one body part. Multi-tasking moves not only save time, they also challenge the body in new ways. Add some rowing action to your plank to target not only your arms and back, but your core and glutes, too. Talk about a full-body exercise!

  • Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged, exhale, stabilising your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energised, return the weight to the ground and repeat the movement on your left side.
  • Do 10 reps per arm, and repeat for three sets.

Try this exercise first without dumbbells, and focus on your torso staying level as you alternate your arms in the reverse row. Then choose appropriate weight for your strength level, between two and four and a half kilos.

Source: POPSUGAR Studios
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