Plank Row with DB

This dynamic exercise helps develop shoulder and torso stability under an anti-rotational load.

Begin by placing the left hand on a 6-8” step or box and moving the body into a one-arm plank position.
 
Actively push the box away with the left arm creating a stable base and solid left shoulder position with a neutral spine and a solid plank with a straight line from the ear to the shoulder to the hip to the knee to the ankle.
 
Reach down to grab the dumbbell and perform a one-arm row pulling the dumbbell up by retracting the shoulder and then pulling with the arm.  The arm/dumbbell should end up just in front of the chest with the arm beside the ribs.  Return to the start position and repeat for the desired number of repetitions.
 

Related Exercises

  • Tall Kneeling Turns Posterior Load

    This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.

  • Push-up Walkout

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  • Tall Kneeling Turns Anterior Load

    This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.

  • Half Kneeling Turns Anterior Load

    This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the half Kneeling position.