13. Plank Row
This exercise has been designed for people over 40, particularly those at risk of developing osteoporosis and joint disorders.
How do you perform this exercise?
Start in the plank position keeping your hands on the floor or on your dumbbells (if you have strong wrists you can perform plank row with weights). Your hips should remain parallel to the ground. Staying in this position use your bicep and back for lifting a dumbbell from the floor. Keeping the lifted weight close to your body, pull the elbow back. Repeat the same act on the other side. You should perform five to ten repetitions on each side.