Step by step instructions, muscle activation and variants for the Dumbbell Side Plank Row.
A challenging compound exercise that combines a side plank hold with a dumbbell row, simultaneously building lateral core stability and mid-back strength. Keeping the hips lifted while pulling the dumbbell trains anti-lateral-flexion endurance alongside the lats and rear deltoid.
Common mistakes content is coming soon.
The Dumbbell Side Plank Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.