Monday, December 17, 2012

How To Do Planck Dumbbell Rows



In an ideal world, you'll always have plenty of time to exercise. But we don't live in an ideal world, and hard as we try, sometimes things happen. So what do you do when you're pressed for time? Do a combined workout! Today, I'm going to show you how to hit your biceps, back and abdominal muscles at the same time. Keep reading to learn how.

How To Do Planck One Arm Dumbbell Rows

You'll need two flat benches, and a dumbbell for this exercise. You should start out with a warm up set, so choose a light weight dumbbell. Place the benches parallel to each other, with enough distance that you can comfortably place your feet on one bench while placing your forearm on the other.

The dumbbell should be positioned on the floor closer to the bench where you are resting your elbow.

Now, place your right forearm on a bench. Next place both feet on the second bench. You need to support your body weight on your forearm and balls of your feet. Keep your back straight and your stomach tight. Reach down and pick up the dumbbell.

While keeping your abdominal muscles tightened, pull the dumbbell upward until it is parallel to your side. Now, lower the dumbbell toward the floor again. That's one rep. Repeat nine more times. After you finish the warm up set you, can choose heavier weights.

What you've just done was the Planck (abdominal exercise) and one arm dumbbell row. Benefits of this combination exercise include:

  • strong back
  • strong biceps
  • strong abdominal muscles
  • improved balance
  • improved coordination
  • time saver
Remember, this is a compound exercise which combines two exercises into one super workout. This means it will be more intense than either of the two exercises would be alone. Workout at your own pace but don't over-exert yourself. If you want to tone your muscles, go for more reps (e.g. 10) and light weights; if you want to become stronger, then do less reps using heavier weights.

This is exercise is convenient for people in a rush, while being intense enough to know that you've had a good workout, thus making it a great addition to any exercise routine.

"Great Chest and Whole Body Workouts: How To Do Planck Dumbbell Rows" copyright 2012 Great Chest and Whole Body Workouts(SM). All Rights Reserved.