Online Fitness Trainer, Exercise Programs & Workout Routines

Dumbbell Plank Row

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  476 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Spinal Erectors
Secondary Muscles Trained:  Latissimus Dorsi, Rectus Abdominis, Deltoids, Pectorals
Set up in a pushup position with your hands resting on the handles of two hexagon dumbbells spaced chest-width apart. Engage your core and glutes as you maintain a plank position with arms straight over the dumbbells. Now, keeping your left arm straight to support your weight, lift the right dumbbell up to the side of your chest. Lower it in a controlled movement to the floor so it can support your weight. Then, using your left hand this time, row that dumbbell up to the side of your chest. Lower the weight and repeat, alternating arms for a total of 12 repetitions.

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