Smart Workout Diary

Bench Plank Rows

Bench plank dumbbell rows are performed in a high plank with the hands supported on a bench while alternating dumbbell rows. They primarily train the back, especially the lats, while the core, shoulders, and arms stabilize the body. This exercise supports upper-body pulling strength and anti-rotation core control.

Demonstration

Bench Plank Rows — demonstration 1
Bench Plank Rows — demonstration 2

Instructions

  1. Set up a sturdy bench and place two dumbbells on the floor directly below its front edge. Choose a load that allows your torso to remain stable.
  2. Place both hands on the dumbbells and step your feet back into a high incline plank. Position your hands below your shoulders, keep your feet wider than hip width, and form a straight line from head to heels.
  3. Brace your core, squeeze the glutes, and keep the hips and shoulders square to the floor. Look slightly ahead of the bench to keep the neck neutral.
  4. Shift only enough pressure into the supporting hand, then pull one dumbbell toward the side of your rib cage by driving the elbow back. Keep the elbow close to your body.
  5. Lower the dumbbell slowly to the floor without twisting your torso or dropping a hip. Row the other dumbbell in the same controlled manner.
  6. Continue alternating sides for the planned repetitions. Step off carefully and reset if you cannot maintain a level plank.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a wider foot stance to create a more stable base and limit hip rotation.
  2. Keep the hips square; avoid opening the working-side shoulder or rolling the torso during the row.
  3. Exhale as you pull and inhale as you lower the dumbbell under control.
  4. Reduce the dumbbell load or slow the repetitions if the bench shifts, the back arches, or the hips sag.
Exercise library