Dumbbell Raise Side-Plank
Strengthen your core and shoulders! This challenging variation of the side plank adds resistance for killer results.
The Dumbbell Raise Side-Plank mainly works the core and chest, with help from the lower back and traps. No equipment needed: it uses just your bodyweight.
Optional Equipment
Dumbbell Raise Side-Plank Muscles Worked
Primary
Obliques; Upper Chest (pectoralis major, clavicular head)
Secondary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Dumbbell Raise Side-Plank Variations and Alternatives
How to do the Dumbbell Raise Side-Plank
Begin in a side plank position: Lie on your side with your legs extended and stack your feet one on top of the other. Prop yourself up on your lower arm, elbow directly underneath your shoulder. Hold a dumbbell in your top hand, arm along your side.
Raise your hips off the ground to form a straight line from your head to your feet. This is the starting position.
Keeping your core and glutes tight to maintain balance, raise the dumbbell directly upwards until your arm is fully extended above you. Keep your arm in line with your shoulder and do not let your hips drop.
Lower the dumbbell back to the starting position in a controlled manner while maintaining the side plank position.
Repeat the desired number of repetitions before switching sides and performing the exercise with the dumbbell in the other hand.
Tips: - Ensure your core is engaged throughout the exercise to maintain stability and focus on the obliques. - Keep your movements controlled, especially during the downward phase to maximize muscle engagement. - Avoid letting your hips sag or rotate; maintain a straight line with your body. - Choose a dumbbell weight that is challenging but allows you to complete the exercise with proper form. - Beginners may start without a dumbbell to learn the movement and gradually add weight as they build strength.
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Dumbbell Raise Side-Plank FAQs
What muscles does the Dumbbell Raise Side-Plank work?
The Dumbbell Raise Side-Plank mainly works the core and chest, with help from the lower back and traps. The main muscles are the obliques and pectoralis major.
What equipment do you need for the Dumbbell Raise Side-Plank?
None. The Dumbbell Raise Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Dumbbell Raise Side-Plank variations and alternatives?
Similar exercises include the Dumbbell Lateral Raise Plank, Dumbbell Side-Lying Lateral Raise, Dumbbell Floor Side-Lying Raises and Dumbbell Front-Leg Arm Raise Plank.
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