A plank-based row that trains the back, core, and shoulder stability.
- +Builds core and back strength
- +Trains stability against rotation
- –Balance limits heavier loading
- –Can strain wrists or shoulders
This exercise targets:
Core
Abs
Obliques
Upper Back
Lats
Traps
Shoulders
Rear Delts
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Get into a high plank with feet shoulder–hip width for balance
- Place one hand on the floor under shoulder; other hand grips the dumbbell under the other shoulder
- Form a straight line head to heels; squeeze glutes and brace abs
- Keep hips square to the floor; don’t let them twist or sag
- Row the dumbbell toward your ribs, elbow close to your side
- Pause briefly, then lower it slowly with control
- Breathe out as you row, in as you lower; repeat for reps, then switch sides (or alternate each rep)