How to do a Plank With Dumbbell Pull Through
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Plank With Dumbbell Pull Through
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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