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Plank Rows to Dumbbell Press

ZGYM | August 04, 2014

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  • Get into plank holding a dumbbell in each hand and make sure that your wrists are straight and you have a good grip.
  • Your body should be in one straight line from your heels to your shoulders and your neck in neutral position.
  • Dig your heels into the ground so that your hips don’t move sideways and do a row one arm at a time (both of them at the same time is impossible).
  • Keep your elbows close to your body and try to brink the dumbbell all the way up to your chest
  • Jump your feet forward into a squat and then stand up pressing the dumbbells overhead. Lock your elbows.
  • You can make this exercise easier by doing the rows off of your knees instead of getting into the plank.

 

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