Zirv FitnessStrength exercise
Plank Row (with Dumbbell)
How to do it
- Place a dumbbell in each hand and set up in a high plank with hands directly under your shoulders, feet slightly wider than hip width for a stable base.
- Brace your core and keep your hips square to the floor without rotating.
- Row one dumbbell up toward your hip, driving the elbow back and pulling with your latissimus dorsi and biceps.
- Lower the dumbbell back to the floor under control and repeat on the opposite side.
- Exhale as you row the weight up and inhale as you lower it, alternating sides for the full work duration.
- A common fault is letting the hips rotate toward the working arm, so keep both hips level throughout each row.
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