How to do a Plank With Dumbbell Pull Through
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Plank With Dumbbell Pull Through
Instructions for Proper Form
This exercise is a compound movement combining a plank with pulling a dumbbell beneath you. Primarily targeting the core, it also engages the shoulders and back. The added instability from moving the dumbbell challenges balance and improves core stabilization. This is an excellent variation for increasing the difficulty of standard planks and incorporating some functional strength.
- Put a dumbbell on the ground.
- Position yourself perpendicularly to that dumbbell in a high plank with the dumbbell’s grip just behind one of your wrists.
- Your arms should be fully extended and directly under your shoulders, and your feet should be about shoulder-width apart.
- Engage your core and keep your back straight to maintain proper posture throughout the exercise.
- While keeping your hips squared to the ground, shift your weight to the hand closest to the dumbbell.
- With control, raise your opposite hand off the floor and reach for the dumbbell under your body.
- Grasp the dumbbell with your reaching hand.
- Engage your back and shoulder to pull the dumbbell over to the opposite side.
- Place the reaching hand back on the floor, switch sides, and repeat.
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Alternatives & Variations to Plank With Dumbbell Pull Through
1. Plank
92.8 mSCORESWAPPED 702 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Crunches
94 mSCORESWAPPED 489 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
3. Bicycle Crunch
91.8 mSCORESWAPPED 443 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
4. Russian Twist
96.2 mSCORESWAPPED 346 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
5. Leg Raise
96.5 mSCORESWAPPED 322 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
6. Dumbbell Side Bend
38.8 mSCORESWAPPED 258 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
7. Dead Bug
92.4 mSCORESWAPPED 234 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
8. Oblique Crunch
86.7 mSCORESWAPPED 217 TIMESOblique Crunch is a variation on the more standard Crunch. Similar to Crunches, this is a bodyweight core exercise. By reaching across your torso, you can help isolate your obliques. This is a great exercise for anyone looking to specifically target their obliques.
9. Sit Up
93.8 mSCORESWAPPED 212 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.