Dumbbell Pull Through Rotation Side-Plank
The Dumbbell Pull Through Rotation Side-Plank mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Pull Through Rotation Side-Plank Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Dumbbell Pull Through Rotation Side-Plank
Setup
Begin in a side plank position on your forearm. Ensure your elbow is directly underneath your shoulder to protect your joint.
Extend your bottom leg with your foot firmly on the ground. Stack your top foot in front of your bottom foot for balance or keep both stacked if stable.
Hold a dumbbell in your top hand, with your arm extended toward the ceiling.
Movement
Inhale and initiate the rotation by bringing your top arm down, sweeping it underneath your torso while twisting your chest toward the floor.
Keep your hips lifted and stable throughout the movement. Focus on rotating through your thoracic spine (upper back) rather than dropping your hips.
Exhale as you return to the starting position, extending your arm back toward the ceiling and realigning your chest with the wall in front of you.
Perform all repetitions on one side before switching to the other.
Dumbbell Pull Through Rotation Side-Plank FAQs
What muscles does the Dumbbell Pull Through Rotation Side-Plank work?
The Dumbbell Pull Through Rotation Side-Plank mainly works the core, with help from the shoulders. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Dumbbell Pull Through Rotation Side-Plank?
None. The Dumbbell Pull Through Rotation Side-Plank is a bodyweight exercise, so you can do it anywhere.
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