This Fast-Moving 5-Minute Plank Row Workout Builds a Big Back
NOT ALL FAST-MOVING, short-period workouts are created equal. You might think that the only thing you can do in a condensed amount of time—like, say, five minutes—would be to ramp up your heart rate for a metabolic challenge. That's not the case. With smart program design and focused effort, you can pile up reps to build strength and muscle, too.
That's what this routine designed by Men's Health fitness director Ebenezer Samuel, C.S.C.S., is meant to do. You'll only perform variations on one movement, the plank row, with a single set of weights. The key to making the routine effective, then, is maintaining perfect form for every rep and keeping the effort up throughout the entire period.
You'll navigate through a descending series of plank row reps and ascending series of plank row holds, mixing up the work between concentric and isometric contractions—which will in turn help to maximize the time under tension during the short set, which is key for building muscle. You'll torch your back—but you'll subject your core to a truly tough anti-rotation challenge as you fight to maintain your posture, too. "By the end, your back, your abs, your forearms, your grip will be completely smoked," Samuel says.
You'll need a set of dumbbells and a weight bench to do the workout. The weights should be about half the weight you'd use for working sets of standard dumbbell rows. Err on the lighter side if you're not exactly sure how heavy you want to go.
The 5-Minute Plank Row Hell Workout
Each minute has a different structure. For Minute 1, you'll perform 10 elevated plank row reps per side, then hold for 10 seconds per arm. Minute 2, drop to 8 reps and 12 second holds per arm. Minute 3 moves the totals to 6 reps and 15 second holds per arm, then Minute 4 ends the elevated sequence with 4 reps and 20 second holds per arm. For the Minute 5, you'll shift to the floor for a standard plank row. Perform 25 seconds of alternating plank row reps, then perform 10 second holds with each arm.
Elevated Plank Row
How to Do It:
Get into an elbow plank position on the bench, with your shoulder blades, abs, and glutes squeezed.
Grab the dumbbell with one hand, shifting your opposite elbow to an externally-rotated position in line with your torso. You'll need to maintain body tension by squeezing your glutes and obliques on the working side to prevent your hips from shifting or raising up to compensate.
Once you're in position, row the dumbbell up to your chest. Pause briefly at the top, then lower the weight back down to the start.
For the plank row hold, pause at the top of the movement for the prescribed amount of time. Continue squeezing your abs and glutes to stay in position.
Plank Row
How to Do It:
Get into a high plank position on the floor holding a pair of dumbbells in a neutral grip, with your shoulder blades, abs, and glutes squeezed.
Row one dumbbell up to your chest. Pause briefly at the top, then lower the weight back down to the start. You'll need to maintain body tension by squeezing your glutes and obliques on the working side to prevent your hips from shifting or raising up to compensate.
For the plank row hold, pause at the top of the movement for the prescribed amount of time. Continue squeezing your abs and glutes to stay in position.
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