Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold on to your dumbbells, keeping your wrists locked to protect the joints.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.
Continue alternating arms for 45 seconds. Take a 15-second rest.