Smart Workout Diary

Single-Leg Plank Row

The single-leg plank dumbbell row is a unilateral rowing exercise performed from a high-plank position while one leg is lifted. It primarily trains the back, especially the lats and upper back, while the core, shoulders, and glutes work to resist rotation and maintain a stable plank. It supports upper-body pulling strength, core stability, and whole-body coordination.

Demonstration

Single-Leg Plank Row — demonstration 1
Single-Leg Plank Row — demonstration 2

Instructions

  1. Place a dumbbell on the floor under each shoulder and begin in a high plank, gripping the dumbbell handles with straight arms.
  2. Set your feet slightly wider than hip width, then lift one foot a few inches from the floor while keeping the raised leg straight and the hips level.
  3. Brace your abdomen and squeeze your glutes. Press the supporting hand firmly into the floor through the dumbbell.
  4. Pull one dumbbell toward the side of your ribs, driving the elbow back while keeping your shoulders and hips as square to the floor as possible.
  5. Lower the dumbbell slowly to the floor without dropping it, complete the planned repetitions, then switch rowing arms and the lifted leg.
Muscle Group
Lats
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Prioritize control over load. Use a light dumbbell that allows your hips to stay level throughout every repetition.
  2. Limit rotation. If your torso turns noticeably during the row, widen the feet or reduce the load.
  3. Keep a long spine. Avoid letting the lower back sag or lifting the hips high as you row.
  4. Breathe steadily. Exhale during the pull and inhale as the dumbbell returns to the floor.
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