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Exercise of the Week – One Arm Row from Plank

Target Muscles: Upper Body, Core and to a lesser extent the Lower Body.

One Arm Row from Plank 01- Pro:Kinesis Personal Training, High Wycombe

Start with the dumbbell weights in your hands on the floor, a little more than shoulder width apart, and your legs out behind but with your feet slightly wider than hip width apart, as shown. Ensure that you keep a neutral spine.

One Arm Row from Plank 02 - Pro:Kinesis Personal Training, High Wycombe

Then, raise one of the dumbbells off the floor by drawing your elbow backwards and upwards, keeping it close to your side as you do so. Lower and return to the starting position, repeat for the required number of reps and then switch sides.

Repetitions: 8-12

Sets: 2-4

A great overall body workout. Working on your balance and proprioception alongside all the major muscle groups, this is an advanced exercise. Please make sure you familiarise yourself with this exercise without weights, before attempting to perform it with them.