Strength

Dumbbell Side Plank Row

The Dumbbell Side Plank Row targets abs, arms, and back, enhances body strength, and improves balance. This combined exercise of a side plank and dumbbell row aids in toning the upper body and bolstering core stability.
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Dumbbell Side Plank Row instructions
Step-by-step instructions
1
Begin in a side plank position with your right hand on a weight that is on the floor.
2
Plant your left foot on top of your right foot or slightly in front of it for more stability.
3
Keep your body in a straight line from head to feet.
4
Grab the weight with your left hand and pull the weight upwards towards your chest.
5
Lower the weight back down in a controlled fashion and repeat for the programmed number of reps.
Begin in a side plank position with your right hand on a weight that is on the floor.
Plant your left foot on top of your right foot or slightly in front of it for more stability.
Keep your body in a straight line from head to feet.
Grab the weight with your left hand and pull the weight upwards towards your chest.
Lower the weight back down in a controlled fashion and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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