Dumbbells Plank Row

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The dumbbells plank row workout is a compound exercise that targets the lats and abs.

By using dumbbells, the workout increases resistance and engages the muscles more effectively.

The primary focus is on the lats, as the rowing motion activates and strengthens these muscles.

The dumbbells also challenge the abs by requiring stabilization throughout the exercise, enhancing core strength.

Start in a push-up position with your hands gripping a pair of dumbbells directly beneath your shoulders.
Engage your core and keep your body in a straight line from head to heels.
While maintaining the plank position, lift one dumbbell off the floor by pulling your elbow back, keeping it close to your body.
Focus on squeezing your shoulder blade as you lift the dumbbell towards your ribs.
Lower the dumbbell back down to the starting position, and repeat the movement with the opposite arm.
Continue alternating sides, keeping your body stable and avoiding any twisting or swaying.
Perform the desired number of repetitions on each side.

Engage your lats and abs by starting with a strong plank position, ensuring your hands are directly under your shoulders and your body forms a straight line from head to heels. This alignment will activate your core muscles and protect your lower back during the exercise.
As you row the dumbbell up towards your chest, focus on squeezing your shoulder blades together, feeling the contraction in your lats. Imagine pulling the weight with your back muscles rather than just using your arms. This mind-muscle connection will help you maximize the engagement of your lats.
Maintain a stable and controlled movement throughout the exercise. Avoid any swinging or jerking motions, as this can lead to improper form and potential injuries. By keeping the movement slow and controlled, you will ensure that your lats and abs are doing the majority of the work, leading to better results.
Don’t forget to breathe! Inhale as you lower the dumbbell back down to the starting position and exhale as you row it up. Proper breathing not only helps you maintain focus and control, but it also provides oxygen to your muscles, enhancing their performance and endurance.
Challenge yourself by gradually increasing the weight of the dumbbell. As an intermediate fitness enthusiast, you want to continuously push your limits and progress. By gradually increasing the resistance, you will stimulate muscle