Dumbbell Plank Pull-Through
A high plank where one hand reaches under the body to drag a dumbbell from one side to the other. It challenges anti-rotation and anti-extension strength.
Primary muscles
- Obliques
- Transverse Abdominis
Secondary muscles
- Abs (Rectus Abdominis)
- Serratus Anterior
- Front Delts
- Lats (Latissimus Dorsi)
- Sets
- 3
- Reps
- 6–10 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with feet wider than hip-width and a dumbbell on the floor just outside one hand.
Brace your abs and squeeze your glutes to keep the hips level.
Reach under your body with the opposite hand and drag the dumbbell across to the other side.
Place the hand back down and reset the plank.
Reach under with the other hand to drag it back, and continue alternating.
Breathing: Exhale as you drag the dumbbell, inhale as you reset.
Coaching tips
Hips stay square to the floor
Drag, don't lift
Wide feet for a stable base
Common mistakes
Twisting the hips toward the reaching arm
Hips piking up
Rushing the reps
Safety notes
Use a hex dumbbell or kettlebell that won't roll away.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.