Alternating Dumbbell Plank Row With Pull-Through
Dumbbell dragged across the midline under the body between rows.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Row · Plank / front support
- Tracks
- Weight & Reps
Works
Abdominals Back Lats Rhomboids Traps Rear Delts Obliques Shoulders
How to do it
- Assume a high plank with your hands under your shoulders and a single dumbbell on the floor just outside your right hand.
- Row one dumbbell to your hip while keeping your hips square to the floor.
- Lower the dumbbell back to the floor and reach under your body with the opposite hand to take hold of it.
- Drag the dumbbell across your midline to the other side, keeping your hips square to the floor.
- Return the hand to the floor and repeat the sequence on the opposite side.
Common mistakes
- Rotating hips excessively during the row.
- Sagging the lower back under load.
- Rushing the movement instead of controlling the pull.
- Lifting the butt too high into a pike position.
Safety
Stop immediately if you feel sharp pain in the lower back or wrists.
Tips
- Brace your abs as if preparing to take a punch.
- Keep your head neutral by looking at the floor between your hands.
- Minimize hip rotation during the row to maximize core engagement.
Details
- Base movement
- Row
- Combined with
- Cable pull through
- Handle
- Gripping the end of a dumbbell
- Arms
- Alternating
- Legs
- Both
- Body position
- Plank / front support
