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Back · Dumbbell
Dumbbells Plank to Alternating Row
Dumbbells Plank to Alternating Row is an intermediate compound strength exercise that works the lats (back), with the shoulders, biceps and triceps assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Rhomboids
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
How to do Dumbbells Plank to Alternating Row
- Begin in a high plank position with your hands gripping a dumbbell each on the floor, directly under your shoulders, and your body forming a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability.
- Keeping your core tight, lift the right dumbbell off the floor, rowing it towards your right hip while balancing on your left hand and feet.
- Lower the dumbbell back to the floor with control, returning to the high plank position.
- Repeat the rowing motion with your left hand, alternating sides for the desired number of repetitions.
Form tips
- Keep your hips level and avoid rotating your body as you row.
- Maintain a straight line from head to heels throughout the exercise.
- Use a weight that allows you to maintain proper form without compromising balance.
Dumbbells Plank to Alternating Row alternatives
More lats exercises
Dumbbells Plank to Alternating Row FAQ
What muscles does Dumbbells Plank to Alternating Row work?
Dumbbells Plank to Alternating Row mainly works the lats in the back (Latissimus Dorsi, Rhomboids, Rectus Abdominis and Obliques). The shoulders, biceps and triceps work as secondary muscles.
What equipment do you need for Dumbbells Plank to Alternating Row?
You need a dumbbell.
How many sets and reps of Dumbbells Plank to Alternating Row should I do?
Start with 2-3 sets of 30-60-second holds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbells Plank to Alternating Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbells Plank to Alternating Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbells Plank to Alternating Row?
Other exercises for the lats include Resistance Band - Cable Row, Kettlebell Row, Kettlebell Gorilla Row and Cable Seated Row.
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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