The plank row is performed by combining a plank with a rowing motion using dumbbells. Here’s how to perform it correctly, based on the referenced YouTube video:
Steps for Performing a Plank Row
- Starting Position:
- Begin in a plank position with your hands gripping dumbbells.
- Your feet should be wider apart, which makes the exercise easier, or closer together to make it harder.
- The Row:
- Slowly lift one dumbbell towards your chest, as if rowing.
- Maintain a stable plank position throughout the motion, avoiding any rotation of your torso.
- Return:
- Lower the dumbbell back to the ground slowly.
- Alternate Sides:
- Repeat the row with the other dumbbell.
- Continue alternating sides for the desired number of repetitions.
Considerations
- Foot Placement: The width of your feet plays a crucial role in the difficulty of the exercise. Wider stances offer more stability, while narrower stances increase the challenge.
- Core Stability: Keep your core engaged to maintain a straight line from your head to your heels. This prevents your hips from sagging or lifting.
- Controlled Movement: The rowing motion should be slow and controlled, avoiding any jerking. This ensures you engage the correct muscles and prevents injury.
Here’s a table to summarize the key points:
| Step | Description |
|---|---|
| Start | Plank position with hands on dumbbells, feet shoulder-width apart or wider. |
| Row | Lift one dumbbell towards the chest, keeping the core tight and back flat. |
| Return | Slowly lower the dumbbell to the ground. |
| Alternate | Repeat on the opposite side and continue alternating. |
The plank row effectively works multiple muscle groups, including core muscles, back, shoulders, and arms, all while challenging your stability.
