Dumbbell Side Plank Row

Muscles worked

Setup

1. Start in a side plank position on your forearm, with your elbow directly under your shoulder and feet stacked or staggered for balance.
2. Hold a dumbbell in your top hand with your arm fully extended toward the floor.
3. Engage your glutes and core to create a straight line from your head to your heels.
4. Ensure your hips are lifted high and your chest is open, facing the side wall.

How to do it

1. Exhale as you pull the dumbbell toward your hip, driving your elbow back and keeping it close to your ribcage.
2. Squeeze your shoulder blade at the top of the movement while maintaining a perfectly still torso.
3. Inhale as you slowly lower the dumbbell back to the starting position with control.
4. Perform all reps on one side before switching to the other, maintaining a 2-1-2 tempo.

Form checklist

• Keep your hips elevated; do not let them sag toward the floor as you row.
• Avoid rotating your shoulders or torso toward the floor during the pulling phase.
• Maintain a neutral neck by looking straight ahead rather than at your feet.
• Keep the supporting shoulder active by pushing the floor away through your forearm.

Pro tips

• Focus on pulling the weight toward your hip rather than your chest to maximize lat engagement and minimize trap shrugging.
• Drive your heels into the ground and squeeze your glutes to create a rigid 'pillar' that prevents the weight from pulling you out of alignment.

Make it harder

• Perform the exercise from a high side plank (on your hand) to increase the stability demand on the supporting shoulder.
• Lift your top leg into a 'star' position while performing the row to further challenge the glutes and obliques.

Frequently asked

What muscles does the dumbbell side plank row work?

The dumbbell side plank row primarily targets the abs, glutes, lats, obliques, and trapezius, and also works the deltoids as secondary muscles.

What equipment do you need for the dumbbell side plank row?

The dumbbell side plank row uses dumbbell.

Is the dumbbell side plank row good for beginners?

The dumbbell side 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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• Dumbbell Side Plank With Rear FlyIntermediate · abs, deltoids, lats, and obliques
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• Resistance Band Elbow Plank With Single Arm PulldownAdvanced · abs, glutes, lats, obliques, and trapezius
• Standing Forward Bent Alternating TwistBeginner · abs, hamstrings, obliques, and trapezius