Plank Push-Up Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Plank Push-Up Row is a compound exercise that primarily targets the latissimus dorsi muscles (lats) while also engaging the trapezius muscles (traps) as secondary targets. In this exercise, individuals start in a plank position with their hands gripping dumbbells placed directly beneath their shoulders. They perform a push-up, lowering their body towards the ground, and then row one dumbbell towards their hip while keeping the core engaged and hips stable. This movement effectively engages the lats, promoting strength and muscle development in the back, while also targeting the traps to a lesser extent. The use of dumbbells adds resistance, making it a challenging and effective exercise for building upper body strength and muscle definition.
How to Perform
Begin the Dumbbell Plank Push-Up Row exercise by assuming a plank position with your hands gripping dumbbells directly beneath your shoulders, ensuring a stable base for the movement.
Lower your body into a push-up, maintaining a straight line from head to heels and keeping your elbows close to your body as you descend towards the ground.
Push back up to the starting position, engaging your chest, shoulders, and triceps to return to the plank position.
After completing the push-up, transition into the row movement by pulling the dumbbell in your right hand towards your chest, focusing on keeping your elbow tucked close to your body and maintaining a straight back.
Lower the dumbbell back down to the ground with control, then repeat the row movement with your left hand, ensuring smooth and controlled movements throughout.
Alternate between push-ups and rows for your desired number of repetitions, maintaining proper form and alignment to effectively target the lats and traps.
Focus on keeping your body in a straight line throughout the exercise, engaging your core muscles to stabilize the hips and prevent sagging or arching of the back.
Tips
Engage Your Core: Maintain activation of your core muscles throughout the Dumbbell Plank Push-Up Row exercise to ensure stability and alignment. Keeping your core engaged helps to establish a straight line from your head to your heels, which is crucial for maximizing the effectiveness of the exercise. Avoiding sagging hips or piking up prevents strain on the lower back and optimizes muscle engagement.
Controlled Movement: During the row portion of the exercise, focus on pulling the dumbbell up towards your chest level while keeping your elbow close to your body. Lower the weight in a controlled manner to avoid abrupt drops that could lead to injury. Additionally, refrain from twisting your body during the row movement, which can compromise form and effectiveness. Maintaining core stability and control throughout the exercise is key to maximizing results and minimizing the risk of injury.
How Not to Perform
Avoid Sagging Hips: Prevent the hips from sagging or piking up during the exercise to maintain a straight line from head to heels. Sagging hips can put unnecessary strain on the lower back and detract from the engagement of the target muscles, particularly the lats and traps.
Do Not Rush the Movement: Avoid performing the exercise too quickly or using momentum to complete the repetitions. Focus on controlled movements throughout each phase of the exercise, ensuring proper form and muscle engagement to maximize effectiveness and reduce the risk of injury.
Incorrect Elbow Position: Avoid letting the elbows flare out to the sides during the rowing motion. Keep the elbows close to the body to effectively target the lats and minimize stress on the shoulders and wrists.
Avoid Twisting the Body: Prevent twisting or rotating the torso excessively during the rowing phase of the exercise. Maintain stability and control by engaging the core muscles and keeping the body in a straight line from head to heels.
Incorrect Dumbbell Placement: Ensure proper placement of the dumbbells directly beneath the shoulders during the plank position and rowing movement. Placing the dumbbells too far forward or backward can compromise stability and affect muscle engagement.
Avoid Excessive Weight: Refrain from using excessively heavy dumbbells that compromise form and technique. Choose a weight that allows you to perform the exercise with proper form while still challenging the target muscles.
Neglecting Core Engagement: Do not neglect to engage the core muscles throughout the entire exercise. Core stability is essential for maintaining proper form, stability, and alignment, ultimately enhancing the effectiveness of the exercise and reducing the risk of injury.
Rushing the Push-Up: Avoid rushing through the push-up phase of the exercise. Lower the body slowly and with control, ensuring full range of motion, before pushing back up to the starting position.
Not Lowering the Weight Properly: Avoid dropping the dumbbell abruptly after completing the rowing motion. Lower the weight back to the ground in a controlled manner to avoid injury and maintain muscle engagement.
Neglecting Breathing: Do not hold your breath during the exercise. Remember to breathe steadily and rhythmically throughout each repetition to optimize oxygen flow and energy levels, facilitating better performance and muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
