Plank With Single Arm Row

Target Area: Full Body

Equipment: 1 x Dumbbell 

  1. Start in a push-up position with your hands grasping a dumbbell.
  2. Keeping your elbow close to your body, bend your right elbow to pull the weight up toward the side of your body.
  3. Pause and hold for 2-3 seconds before controlling the dumbbell back down.
  4. Try not to rotate your hips out when you lift the dumbbell, only the elbow should move upwards making the dumbbell follow. Perform for the number of prescribed repetitions.



Increase the weight of the dumbbell or number of repetitions.


Decrease the weight being used and master a 3-minute Plank before progressing onto this exercise.


Wall Sit