Plank Rows
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Upper Back, Core
Secondary:Biceps, Rear Delts, Traps
Tertiary:Forearms
Stabilizer:Chest, Front Delts, Triceps, Glutes
📋 How to Perform
- Setup: Start in a push-up position, gripping a dumbbell in each hand placed shoulder-width apart on the floor. Keep your feet slightly wider than shoulder-width for balance.
- Engage Core: Maintain a straight line from your head to your heels, engaging your core and glutes to keep your body stable.
- Row Motion: Lift one dumbbell off the ground, pulling it toward your chest while keeping your elbow close to your body. Avoid twisting your torso or hips.
- Lower and Switch: Slowly lower the dumbbell back to the floor and repeat the row on the opposite side.
- Repeat: Continue alternating sides while maintaining a steady, controlled movement throughout the exercise.
⚠️ Common Mistakes to Avoid
- Twisting the hips toward the rowing side, which removes the anti-rotation work the exercise is built for.
- Letting the hips sag toward the floor, which shifts strain to the lower back.
- Planting on round dumbbells that can roll, which can buckle the wrist; use hex dumbbells instead.
