How To Do A Bench Plank Dumb Bell Row
Step 1
Starting at the top of a push up position with both your hands on a bench and a dumb bell in arms reach.
Step 2
Grab the dumb bell with one hand and hold it with a straight arm so that it floats right above the ground and you are supporting yourself by having one hand on the bench and both feet on the floor.

Step 3
From this position bring your elbow up of the arm that is holding the dumb bell right above the level of your trunk and then back down.
Step 4
Keep your trunk flat by engaging your core and glutes. Repeat the movement for the allocated number of reps on both sides.