A bear plank that incorporates dumbbell rows is a ferocious exercise that blends isometric core stabilisation benefits with the anti-rotation and upper-body strength-building benefits.
This challenging but incredibly effective exercise develops functional strength and sculpts your core, back, arms and shoulders. It’s like wrestling a bear for serious strength gains, but way safer and way more effective!
READ MORE | Unleash The Power of the Plank for a Stronger Core
How to do it
Start on all fours in a quadruped position, with your hands shoulder-width apart and the dumbbells directly underneath your shoulders. Hold the dumbbells with a neutral grip, with your palms facing each other. Position your knees directly under your hips to form a 90-degree angle. Engage your core to pull your navel towards your spine and maintain a flat back.
The movement: Keep your head and neck in a neutral position with your chin down and gaze cast towards the floor. Row one dumbbell up towards your chest by driving your elbow back. Pause briefly at the top, keeping your arm close to your side. Slowly lower the dumbbell back down under control. Repeat the row on the other arm.
Form tips
- Keep your core engaged throughout the exercise.
- Maintain a neutral spine throughout the exercise, avoiding any arching or sagging in your lower back.
- Keep your hips square throughout the exercise. Do not let them drop or rotate.
- Do not rotate or twist your hips or shoulders during each row.
- Do not allow your hips to drop during the exercise.
- Engage your back muscles to perform the rows, not just your biceps.
- Choose a challenging weight, but it should allow you to maintain proper form.
Exercise benefits
The bear plank is a potent core exercise that improves core stabilisation while the added rows intensify the engagement and adds an anti-rotation element for a more comprehensive functional core exercise.
The rowing motion targets your back, shoulder and bicep muscles, building a more defined upper body. Additional benefits include:
- Improved posture: The row targets your upper back muscles, which are responsible for pulling your shoulders back and down to promote a more upright posture while the isometric plank strengthens your stabiliser muscles to improve posture.
- Functional strength and coordination: This functional exercise mimics real-world pulling movements, enhancing your overall functional strength and coordination.
- Metabolic boost: This complex compound exercise combines two moves into one high-intensity exercise to boost your metabolism when included in a full-body workout.
The bear plank with dumbbell rows is a versatile exercise that you can incorporate into various workout routines. It’s a great way to add some intensity to your core workouts and challenge your upper body strength.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
