Plank Dumbbell Pull Through

Technique

How to perform Plank Dumbbell Pull Through

1. Place one dumbbell on the floor just outside your right hand and assume a high plank with feet a little wider than hip-width.
2. Keep your trunk braced and transfer the upper-body support onto your right palm before lifting the left hand.
3. Reach the left hand under your torso, grip the dumbbell and drag it across to the left side without turning the hips or raising the pelvis.
4. Replace the left palm under the shoulder and transfer support to that side.
5. Use the right hand to drag the dumbbell back to the right, keeping the trunk and hips square to the floor.
6. Continue alternating controlled drags, then put both hands down and lower the knees to finish.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique, Rectus Abdominis.