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Hovering Plank Row 101 Video Tutorial

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Hovering Plank Row
Hovering Plank Row

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Pull (Bilateral)

Required Equipment

Dumbbell

Fitness Level

Intermediate

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Hovering Plank Row is a dynamic compound exercise that primarily targets the abdominal muscles while engaging secondary muscle groups such as the serratus, lats, and upper back. In this exercise, the individual assumes a plank position with hands gripping dumbbells on the ground, maintaining a straight line from head to heels. While stabilizing the core and hips, they perform a rowing motion, pulling the dumbbells towards the ribcage, engaging the upper back muscles. The serratus and lats also contribute to stabilizing the shoulder girdle and assisting in the pulling movement. This exercise effectively strengthens the core while also engaging multiple muscle groups in the upper body, promoting overall strength and stability.

How to Perform

  1. Setup: Begin by placing two dumbbells on the floor, shoulder-width apart, in a sturdy position. Assume a plank position with your hands gripping the dumbbells, wrists directly under your shoulders, and feet hip-width apart. Keep your body in a straight line from head to heels.

  2. Engage Core: Activate your abdominal muscles by drawing your belly button towards your spine and squeezing your glutes. This will help stabilize your pelvis and maintain proper alignment throughout the exercise.

  3. Initiate the Row: Keeping your core engaged and hips stable, exhale as you pull one dumbbell towards your ribcage, retracting your shoulder blade and keeping your elbow close to your body. Focus on squeezing your upper back muscles as you perform the rowing motion.

  4. Maintain Stability: Avoid rotating your hips or twisting your torso as you row the dumbbell. Keep your body in a straight line and engage your core to prevent excessive movement.

  5. Lower the Dumbbell: Inhale as you lower the dumbbell back to the starting position, maintaining control and stability throughout the movement. Keep your hips level and resist the urge to sway or shift your weight.

  6. Alternate Arms: Repeat the rowing motion with the opposite arm, pulling the dumbbell towards your ribcage while maintaining a stable plank position. Alternate between arms for the desired number of repetitions, focusing on quality over quantity.

  7. Breathe: Coordinate your breathing with the movement, exhaling as you pull the dumbbell towards your ribcage and inhaling as you lower it back to the starting position. Remember to breathe steadily and avoid holding your breath.

  8. Maintain Proper Form: Pay attention to your body alignment throughout the exercise, ensuring that your wrists, shoulders, hips, and ankles are all in line. Avoid sagging or arching your back, and keep your neck in a neutral position to prevent strain.

  9. Adjust as Needed: If you find the exercise too challenging, you can modify by performing the rows from your knees instead of a full plank position. Alternatively, you can reduce the weight of the dumbbells or focus on perfecting your form before progressing to heavier weights.

  10. Cooldown: Once you've completed the desired number of repetitions, carefully lower the dumbbells to the floor and take a moment to stretch your upper back, shoulders, and core muscles if desired.

Tips

  1. Begin in a plank position with hands gripping dumbbells, wrists under shoulders.

  2. Engage core muscles by drawing belly button towards spine and squeezing glutes.

  3. Pull one dumbbell towards ribcage, retracting shoulder blade, keeping elbow close.

  4. Focus on stabilizing hips and avoiding rotation or twisting during the row.

  5. Lower the dumbbell back to starting position with control and stability.

  6. Alternate arms and repeat the rowing motion, maintaining a stable plank position.

  7. Coordinate breathing, exhaling as you pull the dumbbell and inhaling as you lower it.

  8. Ensure proper body alignment, keeping wrists, shoulders, hips, and ankles in line.

  9. Avoid sagging or arching the back, and keep the neck in a neutral position.

  10. Modify as needed by performing rows from knees or adjusting dumbbell weight for optimal challenge and form.

How Not to Perform

  1. Avoid Sagging Hips: Keep your hips level with your shoulders throughout the exercise to prevent strain on the lower back and maintain engagement of the core muscles.

  2. Do Not Overarch Your Back: Maintain a neutral spine by avoiding excessive arching of the lower back. This helps prevent injury and ensures proper activation of the abdominal muscles.

  3. Avoid Rotating or Twisting: Keep your body in a straight line from head to heels and avoid twisting your torso as you perform the rowing motion. This helps to isolate the target muscles and prevents strain on the spine.

  4. Do Not Rush the Movement: Perform the rowing motion in a controlled manner, focusing on quality over quantity. Avoid using momentum to swing the dumbbell, as this reduces the effectiveness of the exercise and increases the risk of injury.

  5. Do Not Let Your Shoulders Collapse: Keep your shoulders stabilized and avoid letting them collapse towards the floor. This ensures proper activation of the upper back muscles and prevents strain on the shoulder joints.

  6. Avoid Holding Your Breath: Remember to breathe continuously throughout the exercise to maintain oxygen flow to the muscles. Holding your breath can increase intra-abdominal pressure and reduce the effectiveness of the exercise.

  7. Do Not Grip the Dumbbells Too Tightly: Maintain a relaxed grip on the dumbbells to avoid unnecessary tension in the forearms and wrists. Focus on engaging the muscles of the upper back and core rather than relying solely on grip strength.

  8. Do Not Neglect Core Engagement: Keep your core muscles engaged throughout the exercise to stabilize your body and support your spine. Neglecting core engagement can lead to compensatory movements and reduce the effectiveness of the exercise.

  9. Avoid Raising Your Hips Too High: Lift the dumbbell towards your ribcage without lifting your hips excessively high. This ensures proper engagement of the target muscles and prevents strain on the lower back.

  10. Do Not Sacrifice Form for Repetitions: Focus on maintaining proper form and technique throughout each repetition rather than aiming for a high number of repetitions. Quality of movement is more important than quantity for achieving optimal results and preventing injury.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.