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Plank Row with DB

This dynamic exercise helps develop shoulder and torso stability under an anti-rotational load.

  • Starting Position:

Begin by placing the left hand on a 6-8” step or box and moving the body into a one-arm plank position.
 
Actively push the box away with the left arm creating a stable base and solid left shoulder position with a neutral spine and a solid plank with a straight line from the ear to the shoulder to the hip to the knee to the ankle.
 
Reach down to grab the dumbbell and perform a one-arm row pulling the dumbbell up by retracting the shoulder and then pulling with the arm.  The arm/dumbbell should end up just in front of the chest with the arm beside the ribs.  Return to the start position and repeat for the desired number of repetitions.
 

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