Three Point Dumbbell Row on Medicine Ball

Advanced Level of Difficulty

The 3 point dumbbell row on the medicine ball is an advanced upper body exercise. This exercise requires a lot of core strength and stability and targets the mid back.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

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.

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

three point dumbbell row on medicine ball - step 1

Step 1

Start in a 3 point plank position with your feet double shoulder width apart, one hand on the medicine ball and the other holding a dumbbell.

three point dumbbell row on medicine ball - step 2

Step 2

Keep your lower back flat, your core engaged and your body rigid as your pull your elbow up and lift the dumbbell to the side of your chest.

three point dumbbell row on medicine ball - step 3

Step 3

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