Videos
Instructions
- Start in a high plank position with the dumbbell placed beside one hand.
- Reach with the opposite hand to grab the dumbbell under your body.
- Pull the dumbbell across to the other side while maintaining plank form.
- Place the hand back on the floor to return to plank position.
- Repeat by pulling the dumbbell back with the other hand.
Technical Tips
- Keep your hips square and avoid rotating the torso.
- Engage your core throughout to maintain stability.
- Position feet slightly wider for greater balance if needed.
Breathing Tips
- Inhale while stabilizing in plank.
- Exhale as you pull the dumbbell across.
- Inhale when returning the hand to the floor.
Medical restrictions
- Shoulder injuries
- Wrist injuries
- Lower back pain or instability
What does the Dumbbell Plank Pullthrough work best for?
The Dumbbell Plank Pullthrough works best for developing core stability, anti-rotation strength, and improving overall balance and coordination through its dynamic pulling motion.
Is the Dumbbell Plank Pullthrough good for beginners?
The Dumbbell Plank Pullthrough is more suitable for intermediate individuals as it requires a strong plank foundation and good core stability to execute with proper form.
Can I do Dumbbell Plank Pullthroughs without a dumbbell?
Yes, you can perform bodyweight plank pullthroughs by dragging your hand across the floor to mimic the movement pattern, focusing on anti-rotation core engagement.
How heavy should the dumbbell be for plank pullthroughs?
The dumbbell should be light to moderate, allowing you to pull it across without compromising plank form, typically ranging from 2.5kg to 10kg depending on your core strength.
The Dumbbell Plank Pullthrough is an effective core stability and anti-rotation exercise that challenges your abdominal strength while enhancing overall body coordination. By pulling a dumbbell from side to side while maintaining a strong plank position, this movement develops dynamic core control, improves shoulder stability, and enhances balance. It is commonly integrated into functional training, CrossFit, and conditioning programs to increase muscular endurance and build a resilient midsection. Its unilateral pulling motion activates deeper stabilizing muscles, making it ideal for athletes seeking rotational strength control and fitness enthusiasts aiming to upgrade their plank variations for improved core functionality.