叛徒划船

A core and upper-body compound exercise combining a plank with a dumbbell row for strength and stability.

Instructions:

• Start in a high plank position holding a dumbbell in each hand, wrists stacked under shoulders, feet shoulder-width apart.

• Keep your core braced and body in a straight line from head to heels.

• Row one dumbbell toward your ribcage, keeping your elbow close to your body.

• Lower it with control and repeat on the opposite side.

• Avoid rotating your hips during the movement.

Common mistakes:

• Dropping or raising the hips

• Rotating the torso excessively

• Using momentum instead of controlled movement

• Placing feet too close together, reducing stability