Dumbbell Front Plank Arm Raise
Description
The dumbbell front plank arm raise combines a high plank position with a single-arm front raise. Lifting one dumbbell forward while holding the plank challenges your core to resist rotation and your shoulder to stabilize the body on three points of contact.
Muscle Group
Equipment Required
Dumbbell Front Plank Arm Raise Instructions
- Place two light dumbbells on the floor about shoulder-width apart.
- Get into a high plank position with your hands gripping the dumbbells.
- Set your feet wider than your hips for stability.
- Brace your core hard. Keep your hips square to the floor.
- Shift your weight slightly to your left arm and lift the right dumbbell forward to shoulder height.
- Hold for one count at the top, keeping your hips level. Do not let them rotate.
- Lower the dumbbell back to the floor with control. Repeat on the other side.
- Alternate sides for 8 to 12 total reps.
Dumbbell Front Plank Arm Raise Form & Visual
Dumbbell Front Plank Arm Raise Benefits
- Builds core anti-rotation strength
- Develops single-arm shoulder stability
- Trains the body to resist hip dropping and rotation
- Combines pressing and core work in one efficient movement
- Excellent for athletes who need rotational stability
- No need for heavy weight to be challenging
Dumbbell Front Plank Arm Raise Muscles Worked
- Rectus abdominis and obliques
- Anterior deltoid (raising arm)
- Pectoralis major (stabilizing arm)
- Serratus anterior
- Glutes (stabilizers)
Dumbbell Front Plank Arm Raise Variations & Alternatives
- Renegade Row
- Front Plank with Arm Lift
- Plank Lateral Raise
- Bird Dog
