Core · Dumbbell
Dumbbell Side Plank Row
How to do the dumbbell side 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
Set up in a side plank on one forearm with a dumbbell in your top hand hanging toward the floor. Holding your hips high and body in a straight line, row the dumbbell up to your ribs, then lower it under control.
- 1Feel your bottom-side obliques fire to hold the hips up
- 2Drive your elbow back and squeeze the upper back on the row
- 3Keep the whole body in one straight line
Common mistakes
- Don't let your hips sag toward the floor
- Avoid twisting your torso as you row
- Don't yank the dumbbell; pull and lower with control
Muscles worked
The dumbbell side plank row mainly works the obliques, with the lats, mid traps, upper abs, lower abs, biceps, forearms, glutes, and rear delts assisting.
- ObliquesPrimary
- LatsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- BicepsSupport
- ForearmsSupport
- GlutesSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the dumbbell side 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.