Plank Dumbbell Pull Through

Technique

How to perform Plank Dumbbell Pull Through

1. Place a single dumbbell on the floor just outside your right hand and get into a high‑plank position with your hands under your shoulders, feet set wider than hip width for stability.
2. Brace your core, keep your body in a straight line from head to heels, and spread your weight evenly between your toes and left hand.
3. This is your starting position.
4. Reach your left hand underneath your torso to grab the dumbbell, keeping your hips level and avoiding any rotation.
5. Drag the dumbbell across the floor to the outside of your left hand, then plant your left palm back under your shoulder.
6. Now reach your right hand under your body, grab the dumbbell, and pull it back across to the outside of your right hand, maintaining a stable plank throughout.
7. Repeat this alternating pull‑through motion for the prescribed repetitions, counting each return to the starting position as one rep and keeping your torso square to the floor at all times.

Programming relevance

Muscles involved

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