Core · Dumbbell
Dumbbell Plank Row
How to do the dumbbell plank row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Start in a high plank gripping a dumbbell in each hand under your shoulders, feet wide for stability. Holding a flat, level body, row one dumbbell to your ribs while resisting any twist, lower it, then alternate sides.
- 1Feel your core fight to keep the hips square and level
- 2Drive the rowing elbow straight back and squeeze the back
- 3Keep your shoulders stacked over your wrists
Common mistakes
- Don't let your hips rotate as you row
- Avoid letting the hips sag or pike up
- Don't rush; control the row and the lower
Muscles worked
The dumbbell plank row mainly works the upper abs, lats, lower abs, and obliques, with the mid traps, biceps, forearms, glutes, front delts, and rear delts assisting.
- Upper AbsPrimary
- LatsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- Mid TrapsSupport
- BicepsSupport
- ForearmsSupport
- GlutesSupport
- Front DeltsSupport
- Rear DeltsSupport
- TricepsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell plank row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.