Side Plank Row (Dumbbell)

An advanced core and back exercise combining a side plank with a single-arm row, developing lateral stability and unilateral back strength simultaneously.

Instructions

1. Set up a side plank position with your left forearm on the ground, feet stacked, and body forming a straight line from head to heels.
2. Hold a dumbbell in your right hand with your arm extended toward the ground.
3. Maintain the side plank position while keeping your hips level and core engaged.
4. Row the dumbbell upward toward your hip, driving your elbow back and contracting your lat.
5. Pause briefly at the top of the row.
6. Lower the dumbbell back to the starting position with control.
7. Complete all repetitions on one side, then repeat on the opposite side.

Tips

• Maintain strict side plank form; avoid rotating your hips or shoulders during the row.
• Keep your core maximally engaged throughout the movement to prevent rotation.
• Perform the row slowly and controlled to maintain stability.
• This exercise challenges both core stability and back strength simultaneously.
• Start with lighter weight and focus on proper form before progressing.
• This advanced exercise is excellent for improving core stability and unilateral strength.
• Ensure your shoulders remain stacked during the movement.