Bench Plank Dumbbell Row

Intermediate Level of Difficulty

The bench plank dumbbell row is an intermediate upper body exercise. This is a challenging exercise that targets the mid back and core and is suitable for intermediate to advanced fitness levels.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

bench plank dumbbell row - step 1

Step 1

Start in a 3 point plank position off of the side of the bench. Your feet should be shoulder width apart, your back flat and your core engaged.

bench plank dumbbell row - step 2

Step 2

While holding the dumbbell in your free hand and maintaining a solid plank, pull the dumbbell up to your armpit.

bench plank dumbbell row - step 3

Step 3

Lower the dumbbell back down to the starting position and repeat.