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Plank with Dumbbell Row

A compound exercise that combines a plank hold with a dumbbell row, developing core stability and upper back strength simultaneously.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start in a plank position with dumbbells in hands. Maintain plank position while rowing one dumbbell to hip level. Lower dumbbell and repeat with opposite arm.

Starting Position

Begin in a plank position with hands on dumbbells, body forming a straight line from head to heels.

Finishing Position

Return to starting plank position with dumbbell lowered and ready for the next repetition.

Form Cues

Maintain plank position, row to hip level, keep hips level, engage core, control movement

Common Mistakes

Hips rotating, loss of plank position, poor row form, lack of core engagement, rushing movement

Progression Tips

Increase dumbbell weight, add tempo variations, perform alternating rows, add resistance bands

Regression Tips

Use lighter dumbbells, practice plank hold, perform kneeling variation, focus on form

Safety Notes

Maintain proper plank form to protect the spine. Keep core engaged throughout the movement. Stop if you experience back or shoulder pain.