Day 101 – Plank Archer Row with Weight

Plank Archer Row with Weight

Plank Archer Row with Weight

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…

  1. Position yourself in a High Plank position. Place the dumbbell in between your hands.
  2. Take the dumbbell in your right hand.
  3. Lift the right arm off the floor. Rotate your upper body and pull the arm backward by bending your elbow.
  4. 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.
  5. Hold for a second.
  6. Slowly move your arm back down and rotate your upper body back to a high plank position.
  7. 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.

How useful was this article?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this article.

As you found this article useful...

Follow us on social media!

We are sorry that this post was not useful for you!

Let us improve this article!

Tell us how we can improve this article?