Alternating Dumbbell Plank Row with Push-Up
Push-up performed between alternating dumbbell rows in a plank.
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Row · Plank / front support
- Tracks
- Weight & Reps
Works
Abdominals Back Chest Shoulders
How to do it
- Assume a high plank position holding a dumbbell in each hand.
- Row one dumbbell to your hip while keeping hips square.
- Lower the weight and immediately row with the opposite arm.
- Place both dumbbells on the floor and perform a push-up.
- Return to the starting plank position and repeat the cycle.
Common mistakes
- Rotating hips excessively during the row.
- Sagging lower back during the push-up phase.
- Rushing the movement instead of controlling tempo.
Safety
Use hexagonal or flat-sided dumbbells so they cannot roll under your hands.
Tips
- Brace your abs as if preparing for a punch.
- Keep your head neutral by looking at the floor.
- Press the supporting dumbbell firmly into the floor as you row.
Details
- Base movement
- Row
- Combined with
- Push up
- Arms
- Alternating
- Body position
- Plank / front support
- Load type
- Weighted
