A core and upper body exercise combining a plank position with a one-arm dumbbell row, targeting abs, lats, and stabilizers.
- +Strengthens core and back simultaneously
- +Improves balance and stability
- +Can be done with minimal equipment
- –Risk of lower back strain if form breaks
- –Hard to maintain balance with heavy weights
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)