Plank Row (Dumbbell)
A compound exercise combining a plank position with alternating dumbbell rows to build back strength and core stability.
Instructions
- Start in a plank position with hands on dumbbells positioned under your shoulders.
- Maintain a straight body line from head to heels with core fully engaged.
- Row the right dumbbell to your hip, driving through your elbow while keeping your hips level.
- Return the right dumbbell to the floor and repeat with the left arm.
- Alternate sides for the prescribed number of repetitions.
- Maintain strict plank form and avoid rotating your torso.
Tips
- Keep your core tight to prevent your hips from rotating or dropping
- Row the dumbbell in a straight line toward your body
- Keep your elbows close to your body rather than flaring them out
- Maintain a neutral head position aligned with your spine
- Move with control and avoid jerking or using momentum
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 3 | 15 reps | 11 kg | 7 kg |
| Build muscle | 3 | 18 reps | 10 kg | 7 kg |
| Build endurance | 3 | 25 reps | 8 kg | 5 kg |
Alternatives
Exercises that target the same muscles with the same force and mechanic.
Front Lever Raise
Learn more about front lever raise expert strength