Side Plank with Dumbbell Row

Setup & Positioning

• Begin in a side plank position: elbow directly under your shoulder, feet stacked, body in a straight line from head to heels.
• Hold a dumbbell in your top hand with your arm extended toward the floor.
• Engage your core, glutes, and keep hips lifted.

Key point: “Your hips should stay high and square—don’t let them sag as you row.”

Execution

1. From the side plank, pull the dumbbell toward your ribcage in a smooth, controlled motion.
2. Keep your elbow close to your body as you row.
3. Lower the dumbbell slowly back to the starting position without twisting your torso.
4. Complete all reps on one side before switching.

Where You Should Feel It

• Obliques and transverse abdominis holding the plank
• Lats, rhomboids, and biceps during the row
• Glutes stabilizing the hips

Where You Shouldn’t Feel It

• Lower back strain from sagging hips or twisting
• Shoulder discomfort from poor plank alignment
• Neck tension from looking up or forward

Breathing

"Exhale as you row, inhale as you lower the dumbbell."

Common Mistakes to Avoid

1. Hips dropping – Keep them lifted to maintain core engagement.
2. Twisting the torso – Resist rotation; isolate the row.
3. Using momentum – Row with control for better muscle activation.
4. Elbow flaring out – Keep it tucked close to your body.