Dumbbell Plank Row

Muscles worked

Setup

1. Place two hex-shaped dumbbells on the floor shoulder-width apart.
2. Grip the handles and assume a high plank position with your body in a straight line from head to heels.
3. Position your feet wider than hip-width apart to create a stable base and prevent hip rotation.

How to do it

1. Brace your core and glutes, then pull one dumbbell toward your hip by driving your elbow toward the ceiling.
2. Exhale as you row, keeping your elbow close to your ribcage and avoiding any twisting of the torso.
3. Lower the weight under control back to the floor while inhaling.
4. Repeat the movement on the opposite side, alternating arms for each rep.

Form checklist

• Keep hips and shoulders parallel to the floor at all times.
• Avoid arching or sagging the lower back by keeping the glutes engaged.
• Maintain a neutral neck by looking at a spot on the floor just ahead of your hands.
• Ensure the stationary hand is pushing actively into the floor to maintain shoulder stability.

Pro tips

• Imagine there is a glass of water on your lower back that you cannot spill to maximize anti-rotational core engagement.
• Focus on pulling the weight toward your hip rather than your chest to better engage the lats and minimize bicep dominance.

Make it harder

• Narrow your foot stance to decrease your base of support and significantly increase the core stability demand.
• Perform a full push-up between every alternating pair of rows to increase the total metabolic demand.

Frequently asked

What muscles does the dumbbell plank row work?

The dumbbell plank row primarily targets the abs, lats, obliques, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell plank row?

The dumbbell plank row uses dumbbell.

Is the dumbbell plank row good for beginners?

The dumbbell plank row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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