Dumbbell Pull Through Plank
Strengthen core, improve stability! Plank while pulling a dumbbell side-to-side. Challenging & effective for core strength.
The Dumbbell Pull Through Plank is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Pull Through Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Dumbbell Pull Through Plank Variations and Alternatives
How to do the Dumbbell Pull Through Plank
Start by placing a dumbbell on the floor to one side of your plank position.
Get into a traditional plank position with your body in a straight line, forearms and toes on the ground, and your core engaged.
Reach under your torso with the opposite hand to grab the dumbbell and pull it underneath you to the other side.
Place the dumbbell down and repeat the motion with your other arm, taking the weight and moving it back to the starting side.
The key is to maintain a stable plank position throughout the movement without letting your hips sway or dip. Your torso should rotate slightly as you move the dumbbell, but focus on control and stability.
Perform the desired number of repetitions or continue for a set duration of time.
Remember to keep the movement controlled, focus on your breathing, and maintain proper form to engage the core muscles effectively while minimizing the risk of injury.
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Dumbbell Pull Through Plank FAQs
What muscles does the Dumbbell Pull Through Plank work?
The Dumbbell Pull Through Plank mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Dumbbell Pull Through Plank?
None. The Dumbbell Pull Through Plank is a bodyweight exercise, so you can do it anywhere.
Is the Dumbbell Pull Through Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Dumbbell Pull Through Plank variations and alternatives?
Similar exercises include the Dumbbell Pass Through Push-Up Plank, Dumbbell Front-Leg Arm Raise Plank, Dumbbell Plank Jack and Dumbbell Row Plank.
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