Modified Plank Rows & Raise

Starting Posture

Begin in a high plank position with your hands directly under your shoulders, core engaged, and legs extended behind you. Hold a dumbbell in each hand.

How to Exercise

Keeping your hips stable, row the right dumbbell up towards your ribcage, squeezing your shoulder blade towards your spine. Lower the dumbbell back down and then perform the same rowing motion with the left arm. Next, raise the right arm towards the ceiling, keeping it straight as you lift it up. Lower it back down and repeat the same motion with the left arm.

Breath Control

Inhale as you lower the dumbbells and exhale as you row them up. Inhale as you raise your arm overhead and exhale as you bring it back down.

Common errors

Common errors include swinging the body to generate momentum, shrugging the shoulders during the row, and failing to stabilize the core.

Weights

You can start with lighter dumbbells and increase the weight as you become stronger and more comfortable with the movement.

Grips

Hold the dumbbells with a neutral grip (palms facing each other) during the row, and with a pronated grip (palms facing down) during the overhead raise.

Variations

To make the exercise easier, you can perform it on your knees instead of in a full plank position. To make it more challenging, try alternating rowing both dumbbells at the same time or increasing the weight of the dumbbells.

Comments and tips

Focus on keeping your hips and shoulders square throughout the exercise. Engage your core to prevent your hips from twisting. Use a weight that challenges you but allows you to maintain proper form.

Cautions

Avoid overarching your lower back or letting your hips sag. If you experience any pain in your wrists, try doing the exercise on your fists or with handles on the dumbbells.