Dumbbell Bear Pull-Through Plank
Level up your core stability with this bear plank variation. Pulling weight across your body challenges your balance and fries your obliques while maintaining a low-impact, high-tension hover.
The Dumbbell Bear Pull-Through Plank is a compound exercise that mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Bear Pull-Through Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Dumbbell Bear Pull-Through Plank
Setup
Start in a quadruped position on a mat, with your hands directly under your shoulders and your knees under your hips.
Place a single dumbbell on the mat behind one of your wrists.
Lift your knees about one inch off the ground to enter the 'bear plank' hover position, keeping your back flat and core engaged.
Movement
Keeping your core stable and hips as steady as possible, reach across your body with the hand opposite to the dumbbell side.
Grab the dumbbell and pull it underneath your body to the opposite side, placing it on the floor next to your other hand.
Place the hand back on the floor, re-establish your balance, and repeat the movement, pulling the dumbbell back with the other hand.
Continue alternating sides while focusing on minimizing hip rocking or rotation.
Dumbbell Bear Pull-Through Plank FAQs
What muscles does the Dumbbell Bear Pull-Through Plank work?
The Dumbbell Bear Pull-Through Plank mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Bear Pull-Through Plank?
None. The Dumbbell Bear Pull-Through Plank is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Bear Pull-Through Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.