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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Step Up To Lateral Leg Raise with trainwell
Dumbbell Step Up To Lateral Leg Raise
The Dumbbell Step Up to Lateral Leg Raise is a great combo exercise targeting the legs and outer hips. This multi-joint movement boosts lower body strength, stability, flexibility, and coordination. It involves stepping onto a platform with one leg, dumbbell in hand, then raising the opposite leg to the side.
Try it out
Strength
Med Ball Pistol Squat with trainwell
Med Ball Pistol Squat
The Med Ball Pistol Squat is a dynamic full-body workout that boosts leg power, balance, and flexibility by squatting on a single leg while holding a medicine ball. Excellent for comprehensive lower-body development.
Try it out
Mobility
Hip Flexor Stretch with trainwell
Hip Flexor Stretch
Hip Flexor Stretch is a simple and efficient exercise that targets the muscles in the front of the hip and thigh. It is beneficial for increasing flexibility, relieving tightness, and aiding in injury prevention. It can also assist in improving posture and reducing lower back pain. Performing this stretch regularly can immensely aid in enhancing mobility and overall athletic performance.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Side Plank Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer