Raised Plank with Single Arm Dumbbell Row
Combines rowing strength with anti-rotation core work
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Upper back. Secondary: core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Raised plank position
- Step 2: Row dumbbell toward hip
- Step 3: Keep body stable
- Step 4: Squeeze shoulder blade
- Step 5: Switch arms
Equipment
- Dumbbell and elevated surface optional
Coaching tips
Benefits
Combines rowing strength with anti-rotation core work
Common mistakes
Letting hips sag or rotating torso
Make it harder
Elevate feet or increase weight
Make it easier
Knee plank version
Breathing
Exhale on row
Build a workout with this exercise
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Beginner · 4 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.