Rowing from a plank builds back strength while your midsection fights to keep your body from twisting.
Get into a high plank with your hands on a pair of dumbbells, feet wider than your hips. Pull one dumbbell up to your ribs while pressing the other into the floor. Lower it back down slowly. Switch sides each rep.
Keep your hips level, as if balancing a glass of water on your lower back. Widen your feet to make it steadier.
The broad, wing-shaped muscles running down the sides of your back. They pull your arms down and back toward your body, powering pull-ups, rows and climbing out of a pool.
The muscles between your shoulder blades. They squeeze your shoulder blades together, steadying them in every row and pull and helping you keep your shoulders back instead of rounding forward.
A short handheld bar with a weight on each end. Fixed sets on a rack and adjustable sets both count.
Strength: Builds muscle and strength with controlled, resisted movement.
Intermediate: Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.
Unilateral (Alternating): Each rep alternates between one side of the body and the other.
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