This exercise helps you build core and shoulder control by pulling a cable bar diagonally down across your body while kneeling on one knee.
Plank Row With DB
This exercise helps you build a rock-solid plank and a strong back by rowing a dumbbell from a one-arm plank.
- Starting Position:
- Plank
Start: Place one hand on a 6–8 inch step or box and set up in a plank on that arm: push the box away so the shoulder is solid, and keep one straight line from ear to shoulder to hip to knee to ankle. Dumbbell on the floor under your free hand.
Action:
Reach down and grip the dumbbell.
Pull your shoulder blade back first, then pull with the arm, until the dumbbell is just in front of your chest with your elbow tucked beside your ribs.
Your hips and shoulders stay square to the floor the whole time — no rotating to make the row easier.
Lower with control. Do your reps, then switch sides.
Feel: You should feel the middle of your back doing the pull and your entire midsection bracing. If your hips rotate, the weight is too heavy for the plank.
Related Exercises
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This exercise helps you master the get-up transition from the elbow to the hand, keeping the kettlebell vertical as you rise.
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This exercise helps you build shoulder strength and core stability by pressing two kettlebells overhead while standing mostly on one leg.
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This exercise helps you turn your head and shoulders while kneeling on one knee and holding a weight in front of you.