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fitvillains:

Plank Rows: Baby Got Back

These are simple, effective and bad ass back/core work! Swap them in for your usual plank hold and try the rep challenge below.

How To Do It

A. Start in plank position, eyes forward, core tight and shoulders directly over your hands. Palms face each other as you grab the dumbbells.

B. Keeping your hips facing the floor, try not to sway as you row the dumbbell up, elbow towards the sky and past your back. Keep arms close to the body (scraping your sides) as you row.

C. Replace dumbbell and repeat on other side.

Beginners!

Try this from your knees instead (or on all fours).

Only one dumbbell?

Stay on one side, placing the other palm on the floor.

No dumbbells?

Use a band (keep one end under your palm as you pull with the opposite hand) OR try this with just your bodyweight: squeeze your upper back as you bring the elbow up.

CHALLENGE: 30 per side!

If it’s easy, add more weight or instability (feet elevated). If it’s hard, drop to your knees or try it with just bodyweight.

Kill it!

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    I love exercises that are two moves in one :]

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23. kireinatatemono said: i did them today! not 30 per side, you’re insane! i did 3 sets of 10-12-14… total. It’s a start, anyway (with 3kg dumbells)
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    Add some leg lifts for extra workout!

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