Set Up:

  1. Place two medium weight dumbbells at the top of the mat, about shoulder width apart, parallel to eachother.
  2. With your hands on the weights, start in a high plank position.

The Movement:

  1. Pick up one of the the dumbbells, pulling it into your ribs; and place it back on the mat.
    Review the Row motion here
  2. With the other hand, perform the same motion.

Specific Cues:

  • This exercise may alternately be performed with one weight, and your palms on the mat.
  • Try to keep your hips square as you perform the movement.
  • Separating your feet will help with stabilization
  • Try not to roll to one side as you perform the movement
  • I do not recommend performing this exercise on your knees. I find it awkward, and it shifts the working muscle higher into your upper back/trapezius/neck.

Related Exercises: