Middle Back
Abdominals, Biceps, Chest, Lats, Triceps
Place two kettlebells (or dumbbells) shoulder-width apart on floor.
Assume high plank position, hands gripping handles, body straight.
Widen feet for stability.
Engage core tightly to prevent hip rotation.
Row one KB (e.g., right) towards chest, keeping elbow close to body.
Lower KB back to floor with control.
Row other KB (left) towards chest.
Continue alternating rows, maintaining stable plank.