A harder-working plank (row)

In everyday life, the human body is regularly called upon to multi-task. The simple act of walking up a flight of stairs while carrying packages demonstrates the need for full-body cooperation.

Therefore, in the name of workout efficiency and functionality, it makes a whole lot of sense to bring that concept into the gym as often as possible.

By adding a rowing action to the plank, the back and arms join in on a workout that would normally focus on the core and glutes. To get a feel for this advanced movement, try it first without dumbbells. 

Start in a plank position with legs slightly wider than hips to increase stability. Engage the core and glutes. Exhale and lift the left elbow upward in a rowing motion until it is higher than the torso. Then return it to the floor and repeat the movement with the right arm.

When you feel you have the basic movement mastered, grab a dumbbell of appropriate weight (start light) and assume the modified plank position. 

One row on each side constitutes one rep. A good starting point might be 8-10 reps per arm for three sets. Keep the arm tight to the body during the pull-up. The balancing arm should be straight: Shoulder, elbow, and wrist aligned.

Assume the plank position and make a straight line from the neck to the heels, keeping weights parallel with the body.

Engage the core and glutes. Push down with the right hand and raise the dumbbell in the left hand above the torso. Return that dumbbell to the mat and repeat with the other arm.

Here’s a very short video of the movement but the guy doesn’t alternate arms:

If the use of a dumbbell isn’t ideal for you for any reason, you can try plank shoulder taps instead:

Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.

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