Dumbbell Row Drag Plank

Setup

• Begin in a high plank position with your hands gripping a pair of dumbbells placed on the floor directly beneath your shoulders.

• Maintain a straight line from your head to your heels (or knees if performing a modified version), keeping your hips level and core fully engaged.

Movement

• Plant your right hand firmly on the dumbbell, shifting your weight slightly to maintain balance.

• Use your left hand to reach across your body, grab the dumbbell, and drag it horizontally across the floor to the outside of your left hand.

• Return your left hand to the floor.

• Repeat on the opposite side, using your left hand as the anchor while you drag the right dumbbell across.

Form Tips

• Minimize Hip Rotation: Focus on keeping your hips square to the floor rather than letting them rotate as you drag the weight.

• Control: Perform the drag with a slow, controlled movement to maximize core stability activation.