Set Up:

  1. Place a medium weight dumbbell at the top of the mat
  2. Stand facing the dumbbell at the back of the mat
  3. Chest up, shoulders back, feet hip width apart.

The Movement:

  1. Bend over & place your hands on the floor in front of you.
    You can bend your knees if that’s necessary – depending on your flexibility.
  2. Leaving your feet at the bottom of the mat, walk your hands out to the top of the mat, so that you are in a high plank position.
  3. Engage your core.
  4. With one hand, pick up the dumbbell, pulling it into your ribs; and place it back on the mat.
    Review the Row motion here
  5. With the other hand, perform the same motion.
  6. Walk your hands back to your feet
  7. Stand up to take some pressure off your lower back.

Specific Cues:

  • Try to keep your hips square with the floor as you perform the row.
  • Try to keep your weight even on both feet as you perform the rowing motion.


  • You could put your knees down as you perform the row.
    I don’t love this modification because it changes the rowing motion. If you do decide to do this, ensure that your hips are still tucked, creating a straight line between your shoulders and knees. And also make sure that you lift your knees up before completing the walkout back to standing.
  • If you have wrist issues, you can either fist your hands, or walk out on tented fingers.

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