This multifaceted movement targets the upper and middle back but is also builds strength in the core, biceps, triceps and chest. Get into plank position with your hands on the weights, wrists in line with shoulders. Alternating arms, draw your elbow along the side of your body until the weight is at chest height. Try to keep hips parallel with the floor, without rocking from side to side as you lift the weights from the ground. If the weights hurt your palms, try the movement with your hands on the floor and set the weight just outside of your hands to grab for each repetition.
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