Type: Compound, Core Stability
Primary Muscles: Latissimus Dorsi, Rhomboids, Core
Secondary Muscles: Biceps, Triceps, Shoulders, Lower Back
Exercise Key Form:
1. Start in a high plank position with a dumbbell in each hand, wrists under shoulders, feet slightly wider than hip-width.
2. Brace your core and keep hips square to the floor.
3. Row one dumbbell by pulling the elbow up toward your torso while keeping the rest of the body stable.
4. Lower with control and repeat on the opposite side.
NASM-CPT Tip: Focus on anti-rotation—minimize hip movement to maximize core activation and stability.
Why This Exercise Is Important:
Builds back and arm strength while enhancing core stability and shoulder control. Excellent for developing anti-rotational strength and functional upper body power.
