The plank archer row with weight is another high plank with body rotation. The pose and movement make it obvious why the name!
HOW TO…
- Position yourself in a High Plank position. Place the dumbbell in between your hands.
- Take the dumbbell in your right hand.
- Lift the right arm off the floor. Rotate your upper body and pull the arm backward by bending your elbow.
- Rotate all the way until you are facing sideways. Your shoulders are above each other, in a straight line with your left arm. The right hand with the dumbbell is at chest level. Your foot support has moved from the toes to the side of your feet.
- Hold for a second.
- Slowly move your arm back down and rotate your upper body back to a high plank position.
- Move the dumbbell to the left hand, and repeat the plank archer row with weight on the left side.
Note: Like the previous exercise, this plank can also be done using two dumbbells to increase the difficulty level.
Variation: Too difficult? Try the exercise without weights first.
Goal: Aim to perform the archer row at least 10 times on each side.