Safety Notes

• Start with light weights to master form
• Use hex dumbbells to prevent rolling
• Avoid if acute shoulder or lower back pain
• Widen feet for beginners
• Stop if form breaks

Spotting

No spotter needed; perform in open space with safeties like using lighter weights or knee support.

Common Mistakes

• Allowing hips to rotate
• Sagging shoulders or arching back
• Using momentum to row
• Narrow foot stance causing instability
• Poor grip leading to roll

• Acute shoulder impingement
• Lower back strain
• Wrist instability

• Shoulder flexion for plank
• Hip mobility for stability
• Ankle dorsiflexion for foot position

Build Up First

• Proficient high plank hold
• Basic single-arm row form
• Core bracing technique