{"id":1809,"date":"2022-05-19T13:11:00","date_gmt":"2022-05-19T20:11:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1809"},"modified":"2022-05-13T03:47:46","modified_gmt":"2022-05-13T10:47:46","slug":"plank-archer-row-with-weight","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/plank-archer-row-with-weight\/","title":{"rendered":"Day 101 &#8211; Plank Archer Row with Weight"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/weight_archer_row.jpg\" alt=\"Plank Archer Row with Weight\" class=\"wp-image-1810\"\/><\/figure><\/div>\n\n\n\n<p>The plank archer row with weight is another high plank with body rotation. The pose and movement make it obvious why the name!<\/p>\n\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Position yourself in a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a> position. Place the dumbbell in between your hands.<\/li><li>Take the dumbbell in your right hand.<\/li><li>Lift the right arm off the floor. Rotate your upper body and pull the arm backward by bending your elbow.<\/li><li>Rotate all the way until you are facing sideways. Your shoulders are above each other, in a straight line with your left arm. The right hand with the dumbbell is at chest level. Your foot support has moved from the toes to the side of your feet.<\/li><li>Hold for a second.<\/li><li>Slowly move your arm back down and rotate your upper body back to a high plank position.<\/li><li>Move the dumbbell to the left hand, and repeat the plank archer row with weight on the left side.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> Like the previous exercise, this plank can also be done using two dumbbells to increase the difficulty level.<\/p>\n\n\n\n<p><strong>Variation:<\/strong> Too difficult? Try the exercise without weights first.<\/p>\n\n\n\n<p><strong>Goal:<\/strong> Aim to perform the archer row at least 10 times on each side.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank Archer Row with Weight<\/p>\n","protected":false},"author":2,"featured_media":2909,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,181],"class_list":["post-1809","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-weights","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1809","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1809"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1809\/revisions"}],"predecessor-version":[{"id":3563,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1809\/revisions\/3563"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2909"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}