Dumbbell Lateral Raise Plank
Plank it up a notch! Strengthen your core & sculpt shoulders with this challenging combo move. Stability & strength in one.
The Dumbbell Lateral Raise Plank mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Lateral Raise Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Boxer Muscle (serratus anterior)
Dumbbell Lateral Raise Plank Variations and Alternatives
How to do the Dumbbell Lateral Raise Plank
Dumbbell Lateral Raise Plank
Starting Position:
Begin by selecting a pair of dumbbells.
Find an open space on the floor, preferably on an exercise mat for comfort.
Position yourself in a plank position.
Place your hands on the dumbbells, which should be shoulder-width apart.
Your feet should be about hip-width apart and your body should form a straight line from your head to your heels.
Movement Instructions:
Engage your core and keep your body stable.
While maintaining the plank position, slowly lift one dumbbell out to the side.
Keep your elbow slightly bent and raise the dumbbell until your arm is parallel to the ground.
Avoid rotating your torso; keep your hips and shoulders squared to the floor.
Lower the dumbbell back to the starting position with control.
Repeat the lateral raise with the opposite arm.
Continue alternating sides for a set number of repetitions (e.g., 10-15 reps on each side) or for a set duration of time (e.g., 30-60 seconds).
Tips:
Focus on controlled movements rather than speed to avoid straining your back.
Keep your head neutral and look down at the ground to maintain proper alignment.
If you find it difficult to maintain balance, you can spread your feet wider apart for better stability.
Cool Down:
After completing your set, drop the dumbbells and stretch your arms, chest, and back to help with recovery.
Dumbbell Lateral Raise Plank FAQs
What muscles does the Dumbbell Lateral Raise Plank work?
The Dumbbell Lateral Raise Plank mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Lateral Raise Plank?
None. The Dumbbell Lateral Raise Plank is a bodyweight exercise, so you can do it anywhere.
What workout day should the Dumbbell Lateral Raise Plank go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Lateral Raise Plank variations and alternatives?
Similar exercises include the Dumbbell Pass Through Push-Up Plank, Dumbbell Front-Leg Arm Raise Plank, Iytw Plank and Dumbbell Lying Front Raise.
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