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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Abs Obliques
- Equipment
- Dumbbells
Dumbbells Plank to Alternating Row
4 steps Updated 29/08/2026
Dumbbells Plank to Alternating Row is a free weights exercise targeting Middle Back (Latissimus Dorsi, Rhomboids), Core (Rectus Abdominis using Dumbbells.
Step by step
How to perform it
- Begin in a high plank position with your hands gripping a dumbbell each on the floor, directly under your shoulders, and your body forming a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability.
- Keeping your core tight, lift the right dumbbell off the floor, rowing it towards your right hip while balancing on your left hand and feet.
- Lower the dumbbell back to the floor with control, returning to the high plank position.
- Repeat the rowing motion with your left hand, alternating sides for the desired number of repetitions.
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Variations and related exercises
Back Lever
Pretzel Stretch
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting
Last updated: 29/08/2026
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Dumbbells Plank to Alternating Row
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