Zirv FitnessStrength exercise
Dumbbell Plank Row
How to do it
- Set up in a high plank with a dumbbell in each hand, feet spread wider than hip width for stability and shoulders stacked over the wrists.
- Brace the core and keep the hips level and square to the floor, resisting any rotation before beginning to row.
- Row one dumbbell straight up toward the hip, driving the elbow past the torso and squeezing through the lat and bicep of that arm.
- Lower the dumbbell back to the floor under control while keeping the opposite arm locked and the plank rigid.
- Alternate sides in a steady rhythm, exhaling on each row and keeping the hips from swaying side to side.
- Continue alternating for the prescribed time, maintaining a stable plank throughout; letting the hips rotate toward the rowing arm is the fault to watch for, since the braced core should keep them pinned level.
Muscles worked
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Lats exercises
- Type
- Strength
- Equipment
- Dumbbells
- Primary muscles
- Latissimus Dorsi, Biceps, Core
- Measured in
- Time