The DB Plank Row, also known as the Dumbbell Renegade Row, is an exercise that targets the muscles of the back, shoulders, and core. It combines a plank position with a rowing movement to enhance upper body strength and stability.
Here's how to perform a DB Plank Row:
- Begin by positioning two dumbbells on the floor, shoulder-width apart. Assume a plank position with your hands gripping the dumbbells, arms fully extended, and your body forming a straight line from head to heels.
- Engage your core and glutes to maintain a stable plank position. This will be your starting position.
- While keeping your core tight and hips level, lift the right dumbbell off the ground by bending your elbow and pulling it towards your ribcage. Keep your elbow close to your body as you row.
- Pause for a moment at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the right dumbbell back to the ground while maintaining control and returning to the starting position.
- Repeat the rowing motion with the left dumbbell, performing the same steps.
- Continue alternating rows with each arm for the desired number of repetitions.
Tips for performing the DB Plank Row:
- Keep your core engaged throughout the exercise to prevent your hips from sagging or rotating.
- Maintain a straight line from your head to your heels, ensuring that your back does not arch.
- Keep your feet slightly wider than shoulder-width apart to enhance stability.
- Perform the exercise in a slow and controlled manner, focusing on the contraction of your back muscles.
- Choose dumbbells that allow you to maintain proper form while challenging your muscles.
- If you have difficulty maintaining balance, start with lighter dumbbells or perform the exercise with your knees on the ground.
The DB Plank Row is an effective exercise for building upper body strength, improving core stability, and enhancing overall muscle coordination.
