Skip to main content

​
Technique

  1. Start in a Plank position with hands holding dumbbells on the ground, wrists aligned vertically with shoulders.
  2. Engage your core and row one dumbbell upwards while stabilizing with the other hand.
  3. Lower the dumbbell back down to the ground and repeat on the other side.

​
Form tips

  • Maintain a good Plank position, keeping your body in a straight line from head to heels.
  • Avoid rotating your hips or arching your back while pulling the weight up.
  • Keep your neck in line with your spine, looking down at the ground to maintain alignment.
  • Engage your Abs throughout the movement to stabilize your body (use a posterior Pelvic tilt).
  • Control the movement, focusing on lifting the weight without momentum.
Logging: Weight used on one side. Each repetition involves working both sides.

​
Muscles

Strength

Primary

  • Abs
  • Obliques
  • Serratus anterior
  • Back
  • Rotator cuff
  • Shoulders
  • Triceps

Secondary

  • Pelvis
  • Chest
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Serratus anterior
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Latissimus dorsi
  • Triceps brachii (long head)

​
Equipment

Dumbbell
Dumbbell

​
Appears in

Other disciplines
Joint movements

​
Regressions

e0fi

Plank row

Beginner
e10s

Plank pass through

Novice
e025

Barbell bent-over row

Novice
e10n

Lying incline dumbbell row

Novice
e15m

Kettlebell gorilla row

Beginner
e131

Dumbbell bent-over row

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.