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.