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Dumbbell Plank Jack

Plank meets jumping jack with dumbbells! Boost cardio and core strength in one move. A full-body challenge for fitness enthusiasts.

The Dumbbell Plank Jack mainly works the core, with help from the chest and back. You'll need: dumbbells.

Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Dumbbells
Dumbbells

Dumbbell Plank Jack Muscles Worked

Primary

Abdominals (rectus abdominis); Obliques

Secondary

Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)

Dumbbell Plank Jack Variations and Alternatives

How to do the Dumbbell Plank Jack

  1. Start by standing straight with a dumbbell in each hand. Hold the dumbbells at your sides with palms facing in.

  2. Bend down to place the dumbbells on the floor, slightly wider than shoulder-width apart.

  3. Jump both feet back to get into a plank position. Your body should form a straight line from your head to heels, and your hands should be gripping the dumbbells.

  4. While maintaining a strong plank, jump your feet out to the sides, similar to a jumping jack. Ensure your core remains engaged to prevent your hips from sagging.

  5. Jump your feet back to the starting plank position.

  6. That completes one repetition. Perform according to your workout plan, focusing on keeping the movement controlled and maintaining proper plank form throughout the exercise.

Note: Ensure the dumbbells are stable on the floor and won't roll when you perform the plank jacks. Also, please choose an appropriate weight for the dumbbells to allow you to perform the exercise correctly, especially since the focus should also be on maintaining a solid plank position.

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Dumbbell Plank Jack FAQs

What muscles does the Dumbbell Plank Jack work?

The Dumbbell Plank Jack mainly works the core, with help from the chest and back. The main muscles are the rectus abdominis and obliques.

What equipment do you need for the Dumbbell Plank Jack?

Dumbbells.

What are some Dumbbell Plank Jack variations and alternatives?

Similar exercises include the Diver Plank Jack, Double Plank Jack to 4-Mountain-Climber, Dumbbell Front-Leg Arm Raise Plank and Dumbbell Pull Through Plank.

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