A plank-position row performed with a dumbbell in each hand, combining an anti-rotation core hold with a single-arm row to train the back and trunk together.
BackDumbbellAnti-rotation plank row
Start
End
Primary
Latissimus dorsiRectus abdominis
Secondary
RhomboidsObliquesDeltoidsTriceps
Equipment
Dumbbell
Pattern
Anti-rotation plank row
Setup
01Grip a dumbbell in each hand and set up in a push-up plank.
02Stack the hands under the shoulders.
03Set the feet wide for a stable base.
04Brace the trunk before the first row.
Execution
01Row one dumbbell straight up to the ribs, keeping the elbow close to the body.
02Lower it under control back to the floor.
03Repeat on the other side, alternating without letting the hips twist.
04Keep the plank braced throughout every rep.
Checkpoints
-Hips and shoulders stay square to the floor through every rep, with no rotation toward the rowing side.
-The supporting arm stays locked and stable.
-The row finishes with the elbow passing the torso, not just a short pull.
-The feet stay planted wide enough for a stable base.
Common mistakes
-Rotating the hips and shoulders toward the working side to help the row.
-Setting the feet too narrow, making the plank unstable.
-Letting the hips sag or pike during the row.
-Using too much weight, which forces rotation to move the dumbbell.
Programming notes
-Use 3 sets of 6 to 10 reps per side.
-Start light, since the anti-rotation demand is often the limiting factor before back strength is.
-Regress to a kneeling or feet-wide bodyweight plank row if the hips can't stay square.
