Dumbbell Row Plank
Challenge your core & back! This plank variation adds a dumbbell row for a full-body burn. Strengthen & stabilize with every rep.
The Dumbbell Row Plank is a compound exercise that mainly works the back and biceps, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Row Plank Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Dumbbell Row Plank Variations and Alternatives
How to do the Dumbbell Row Plank
Begin by placing a dumbbell on the ground next to where your hand will be positioned in a plank position.
Assume a high plank position with your hands shoulder-width apart and feet slightly wider to maintain balance. Place one hand on the dumbbell.
Keep your body in a straight line from head to heels, engaging your core and squeezing your glutes to keep stable.
While maintaining the plank position, row the dumbbell upward by bending your elbow and bringing it towards your ribcage.
Keep your elbow close to your body and ensure your torso remains parallel to the ground to avoid rotation.
Lower the dumbbell back to the starting position in a controlled manner and repeat for the desired number of repetitions.
After completing one side, switch the dumbbell to your other hand and perform the exercise with the other arm.
Make sure to focus on keeping your back flat and your hips level during the exercise to engage the core muscles properly and avoid straining your lower back. Perform the exercise in a controlled fashion to maximize the benefits to the targeted muscle groups.
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Dumbbell Row Plank FAQs
What muscles does the Dumbbell Row Plank work?
The Dumbbell Row Plank mainly works the back and biceps, with help from the core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Dumbbell Row Plank?
Dumbbells.
Is the Dumbbell Row Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Row Plank go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Row Plank variations and alternatives?
Similar exercises include the Dumbbell Lateral Raise Plank, Dumbbell Renegade Row Walk, Stability-Ball Dumbbell Renegade Row and Dumbbell Underhand Renegade Row.
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