Fit Villains: Selfish, Shameless, Sassy, Fitness.

Plank Row To Rotation

This bad ass move works your whole body, and will target your upper back, shoulders and core. All you need is a set of dumbbells.

Tips

1. Keep your hands directly under your shoulders and your body in one straight line.
2. It’s hard not to sway in your hips; fight to keep them facing the floor during the row, and keep them controlled as you twist to the side.
3. Take your feet out wide to help with balance.
4. Keep a relaxed grip (hold, but don’t squeeze too hard).

How To Do It

A. Start in plank position, a dumbbell in each hand, palms facing each other. Keep eyes forward and neck relaxed.

B. Row a dumbbell up, elbow past your back, as you squeeze your upper back. Transfer weight into the other hand.

C. Continue the motion, pulling the dumbbell up towards the ceiling. Open your hips towards the side (side plank). Keep the dumbbell in line with your shoulder and let your eyes follow your hand. You should look like the letter ‘T’.

D. Carefully, reverse the motion & replace the dumbbell on the ground, directly under your shoulder. Repeat the sequence on the other side.

Beginners can start with no weights (do the motions with just your hands) and add dumbbells when they’re ready. This move can also be done from the knees.

Advanced exercisers can add difficulty by…

1. Placing feet on an elevated or unstable surface like a bench or stability ball.
2. Using heavier dumbbells.
3. Completing all reps on one side before switching.
4. Adding a pushup between each row.

Challenge: 3 sets of 10-15 per side! KILL IT!