Plank dumbbell drag: how to do it, muscles worked and variations
High plank that adds a horizontal pull of the load without rotating the pelvis.
- Main muscles
- Obliques, Deltoid, Rectus abdominis
- Secondary muscles
- Pectoralis major
- Equipment
- Dumbbell
- Variations
- 2
All 2 variations
Dumbbell T plank
Rotation from a high plank to a side plank holding a dumbbell that rises toward the ceiling.
Form. In a high plank with your hands on dumbbells, rotate your body raising one dumbbell toward the ceiling to form a T, return with control and alternate.
Common mistake. Using dumbbells that roll, turning only the arm and leaving the hips behind, or losing body alignment.
Plank dumbbell drag
From a high plank, one hand drags a dumbbell under the body while the trunk resists rotation.
Form. Set your feet as wide as you need, push the floor away and drag the dumbbell slowly without shifting the shoulders back.
Common mistake. Swaying the pelvis, using a load that forces you to turn, or letting the lower back drop.
