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Dumbbell Low Pull-Through Plank

Fire up your core with this anti-rotational plank. Dragging the weight beneath you builds rock-solid stability, oblique strength, and shoulder endurance while forcing you to stay perfectly level.

The Dumbbell Low Pull-Through Plank mainly works the core. No equipment needed: it uses just your bodyweight.

Chloe Ting
chloeting
@chloeting
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Optional Equipment

Dumbbells
Dumbbells
Yoga Mat
Yoga Mat

Dumbbell Low Pull-Through Plank Muscles Worked

Primary

Abdominals (rectus abdominis); Obliques

Secondary

Deep Core (transverse abdominis)

How to do the Dumbbell Low Pull-Through Plank

Setup

Place a single light-to-moderate dumbbell on the floor to the side of your body. Start in a forearm plank position on a mat, with your elbows directly beneath your shoulders and legs extended behind you. Ensure your body forms a straight line from head to heels.

Execution

  1. While maintaining a rigid, stable core, reach underneath your torso with the hand opposite to the side where the dumbbell is placed.

  2. Grab the handle of the dumbbell and pull it horizontally across the mat until it is positioned on the opposite side of your body.

  3. Return your hand to the starting forearm plank position.

  4. Pause, then reach with the other hand to pull the dumbbell back to the original side.

Key Tips

  • Minimize movement: The goal is to keep your hips and shoulders square to the floor. Prevent your torso from rocking or rotating as you drag the weight.

  • Core engagement: Focus on bracing your abdominals tightly throughout the movement.

  • Placement: Position the dumbbell just behind your elbows so you don't have to reach too far, which helps maintain proper form.

Dumbbell Low Pull-Through Plank FAQs

What muscles does the Dumbbell Low Pull-Through Plank work?

The Dumbbell Low Pull-Through Plank mainly works the core. The main muscles are the rectus abdominis and obliques.

What equipment do you need for the Dumbbell Low Pull-Through Plank?

None. The Dumbbell Low Pull-Through Plank is a bodyweight exercise, so you can do it anywhere.

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