Alternating Dumbbell Plank Row
High plank position maintained while rowing dumbbells without hip rotation.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Row · Plank / front support
- Tracks
- Weight & Reps
Works
Abdominals Back Lats Rhomboids Traps Rear Delts Biceps Forearms Shoulders
How to do it
- Assume a high plank position with hands gripping dumbbells shoulder-width apart.
- Brace your abs and keep your hips level with your shoulders.
- Row one dumbbell up to your hip while keeping your elbow close.
- Lower the weight slowly without letting your hips rotate or sag.
- Repeat the row on the opposite side immediately.
Common mistakes
- Rotating the hips toward the lifting arm.
- Rushing the movement and losing core tension.
- Flaring the elbow out wide instead of tucking it.
- Holding breath during the exertion phase.
Safety
Stop immediately if you feel sharp pain in the lower back.
Ensure wrists are stacked directly under shoulders to prevent joint strain.
Use flat-sided dumbbells on a non-slip floor so the weights cannot roll under your hands.
Tips
- Imagine balancing a glass of water on your lower back.
- Drive through the toes of the foot opposite the working arm.
- Keep your neck neutral by looking at the floor between your hands.
Details
- Base movement
- Row
- Handle
- Gripping the end of a dumbbell
- Arms
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Grip width
- Shoulder-width
- Body position
- Plank / front support
