The Only 8 Moves You Need for a Wide, Powerful Back

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Plank And Row

Plank And Row

Why do it: When you sit on an exercise machine, you only engage the muscles you want — the rest of you is a blob of inactivity. That’s why Joselynne Boschen, a celebrity personal trainer and the Fitness & Lifestyle Expert at Lifesum always opts for multi-muscle moves, like this one. The plank part of this exercise works your core, including your lower back. The rows hit the mid and upper back.

How to do it: Get into plank position, hands gripping dumbbells. Keeping your back straight, slowly lift one arm and row the weight up to your side, leading with your elbow and without twisting your body. Place the weight back down, and repeat on the opposite side. 

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