Quantcast
 

Multitasking Move: Plank with Reverse Row

Tue, 06/26/2007 - 4:00am by FitSugar
10,325 Views - 7 comments

I truly believe in the power of multitasking moves. When you are short on time, they provide the needed one-two fitness punch. Here is a great exercise that will target the arms and back, but the core and glutes as well. This is a Plank combined with reverse row. I learned this move from my friends at Fitness Fixation and the Ice Chamber.


Plank with Reverse Row Repetitions: 10 per arm, repeat for 3 sets

Plank Position

  • Place your left hand under your sternum (breast bone). You can grip the extra weight (keep your wrist locked out) or spread your fingers wide on the ground. Make sure you are pressing your finger tips into the ground to protect your wrist.
  • Open your legs wider than hip distance apart, you will need this wide base of support.
  • Keep your abdominals lifting away from the ground. Pull your navel to your spine to activate your core!!!
  • Reach through your heels to activate your glutes. They should be engaged but not squeezed together.
Reverse Row

  • Exhale and stabilize your torso as you lift the weight.
  • Keep your plank held even as you lift your right arm to row.
  • Feel your left scapula sliding toward your spine as you bend your elbow up toward the sky.
  • Keep your neck long and energized.


Fit's tip: Choose an appropriate weight for your strength level between 5 and 10 pounds.


7 Comments Add a Comment

  • ley's picture
    ley
    1

    thats what I do! except i can only do 2 sets after that Im shaking and sweating. Also I do them on 14 lbs so its extra resistance. good workout.

    1 year 15 weeks ago Report Comment
  • megan83's picture
    megan83
    3

    i do these but keeping the weight in hand while in the plank position KILLS my hands! Instead, i set the weights next to my hands for an easy pick up. Great for your upper back!!

    1 year 15 weeks ago Report Comment
  • SU3's picture
    SU3
    6

    Wow, go Fit! Smiling
    I'll definitely be trying this out!

    1 year 15 weeks ago Report Comment
  • sierraballet22's picture
    sierraballet22
    7

    This is a great suggestion - I do plank in-between circuit training sets at the gym and this is a nice way to mix it up. You could also add an opposite leg lift for extra challenge.

    1 year 5 weeks ago Report Comment

Leave a Comment

To post comments, please sign in or register.



 
 
 
 
 
 











©1976-2008 Sugar Inc. | Privacy (updated July-4-2008) | Terms of Use | Copyright Policy | Advertise | Contact Us