Plank row is a dynamic exercise that develops mid and upper back strength while increasing stability throughout your spine and shoulder region.
Place your hands on a pair of dumbbells and set your body in pushup position. Make sure that your arms are completely straight with your hands directly beneath your shoulders and your palms facing each other.
Keeping your abs tight and elbows close to your body, row one dumbbell off of the floor, pulling your elbow as high as you can while you squeeze your shoulder blade back. Return the dumbbell to the floor.
Do not allow your back to round.
Make sure to keep your hips, head, and heels in one straight line.
Do not allow your torso to rotate to one side or the other as you row the dumbbell up.