Dolphin plank: how to do it and what it works

Forearm plank with a shoulder shift.

How to do it

Plank variation that shifts weight between the shoulders and forearms without losing trunk position.

Form. Keep your forearms firm, shift your shoulders smoothly and keep your ribs and pelvis stacked.

Common mistake. Driving the movement from the lower back, collapsing the shoulders, or shortening the range by going fast.

Rectus abdominis, Serratus anterior · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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