Dumbbell Bear Plank Alternating Row

Muscles worked

Setup

1. Place two dumbbells on the floor shoulder-width apart and grip them while in a tabletop position on your hands and knees.
2. Stack your shoulders directly over your wrists and your knees directly under your hips.
3. Tuck your toes and lift your knees 1-2 inches off the floor, creating a flat 'tabletop' back from head to hips.
4. Engage your core and squeeze your glutes to establish a rock-solid base.

How to do it

1. While maintaining the hovering knee position, exhale and pull one dumbbell toward your hip, driving your elbow toward the ceiling.
2. Keep your elbow tucked close to your ribcage and focus on pulling with your back muscles rather than your arm.
3. Inhale as you lower the dumbbell back to the floor with total control, avoiding any impact.
4. Repeat the movement on the opposite side, alternating arms while keeping your hips and shoulders perfectly level with the floor.

Form checklist

• Keep knees hovering just 1-2 inches off the floor; do not let them rise as you fatigue.
• Minimize hip shifting or rotation; your torso should remain parallel to the ground.
• Maintain a neutral spine by looking at the floor slightly ahead of your hands.
• Ensure the supporting shoulder stays pushed away from the ear to maintain joint stability.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to row the weight without spilling a drop.
• Squeeze your quads and glutes throughout the set to create full-body tension, which provides a more stable platform for the row.
• Pause for a split second at the top of the row to emphasize the peak contraction in the lat and trap.

Make it harder

• Slow down the eccentric (lowering) phase to a 3-second count to increase time under tension for the core and back.
• Perform a 'double row' (two reps on one side) before switching to increase the unilateral stability demand.

Frequently asked

What muscles does the dumbbell bear plank alternating row work?

The dumbbell bear plank alternating row primarily targets the abs, lats, obliques, quadriceps, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell bear plank alternating row?

The dumbbell bear plank alternating row uses dumbbell.

Is the dumbbell bear plank alternating row good for beginners?

The dumbbell bear plank alternating row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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