Push-Up to Plank Row

By Joanna 01/04/2017 In
Exercise Library
Upper Body


Equipment Needed:

Workout Type:

Body Focus:


• Start in a plank position with your legs wider than hip-width distance, hands on a pair of dumbbells, slightly wider than shoulder-width apart, arms are straight with hands directly beneath your shoulders and your palms facing each other.
• Breathe in and begin to lower your body as one unit until your chest nears the floor.
• As you breathe out, press your body up back to push-up position.
• Keeping your abs tight and elbows close to your body, row the dumbbell in your left hand off of the floor, pulling your elbow as high as you can while squeezing your shoulder blade back.
• Slowly return the dumbbell to the floor and rowing the dumbbell in your left hand off the floor.
• Return both dumbbells on the floor and repeat for another push-up.

Useful Tips:
• Engage and tighten your core to avoid your hips from twisting as you lower and rise your body.
• Don’t rush the moves, ensure proper form throughout.
• Don’t hold your breath!
• Look at the floor to keep your head in a neutral position.

You should feel your:
• Core, shoulders, abs, upper back, and arms.

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