Row & Plank

1. Starting Position:

   • Begin in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.

   • If using dumbbells, hold one in each hand.

2. Body Alignment:

   • Ensure your feet are slightly wider than hip-width apart to provide better stability.

   • Engage your core, keeping your hips level and preventing them from sagging or rising.

3. Rowing Movement:

   • Shift your weight onto your right hand as you lift your left dumbbell (or arm) off the ground.

   • Pull the left elbow up towards your ribcage, keeping the dumbbell close to your body.

4. Return:

   • Lower the dumbbell back to the ground with control and re-establish your high plank position.

5. Alternate Sides:

   • Shift your weight onto your left hand and lift the right dumbbell (or arm).

   • Pull the right elbow toward your ribcage and lower back to the ground.

6. Repetitions:

   • Perform 8-12 repetitions on each side, or as many as you can while maintaining good form.

7. Tips for Success:

   • Keep your core tight throughout the exercise to maintain stability and protect your lower back.

   • Avoid rotating your torso; aim to keep your hips as stable as possible.

   • If you feel unstable, you can do the exercise with your knees on the ground until you develop more strength and balance.

8. Cooldown:

   • Finish with a gentle stretch, focusing on your shoulders, back, and core.

This exercise not only strengthens your upper body but also engages your core and improves stability.