Sunday, April 3, 2016

Plank Row

Plank Row:
This is one of my favorite exercises.  Planking is amazing for working everything - core, legs, arms, hips and back.  Adding an alternating one-armed row to a plank not only increases the work that all these areas are already doing to keep you stable, but also works the muscles between the shoulder blades to help with posture.
The key when performing a plank is to keep the spine straight (including your neck), supporting the low back by pulling your belly button into your spine.  Relax your shoulders away from your ears, and when you raise the dumbbell up, think about drawing that shoulder blade towards the other.  Try to continue facing the floor throughout the entire movement, rather than twisting through the hips or torso.
If this position is too much of a challenge, try it from the knees.
Repeat 12 reps each side.