Dumbbell Plank Pass Through
Description
The dumbbell plank pass-through is a core exercise where you hold a high plank and reach under your body to grab a dumbbell, passing it from one side to the other. It builds anti-rotation core strength and shoulder stability while maintaining the plank position.
Equipment Required
Dumbbell Plank Pass Through Instructions
- Set up in a high plank with a dumbbell to your right side on the floor.
- Spread your feet slightly wider than hip-width for stability.
- Reach your left hand under your body to grab the dumbbell.
- Pull the dumbbell through to the left side and set it down.
- Return your left hand to plank position.
- Reach with your right hand to grab the dumbbell from the left.
- Pass it back to the right. Continue alternating.
- Maintain a rigid plank — hips should not rotate. Use moderate weight.
Dumbbell Plank Pass Through Form & Visual
Dumbbell Plank Pass Through Benefits
- Builds anti-rotation core strength
- Develops shoulder stability
- Improves coordination
- Trains the oblique anti-rotation function
- No bench needed
- Engaging core variation
Dumbbell Plank Pass Through Muscles Worked
- Obliques (anti-rotation)
- Rectus abdominis
- Anterior deltoid (plank hold)
- Serratus anterior
- Transverse abdominis
Dumbbell Plank Pass Through Variations & Alternatives
- Plank Shoulder Tap
- KB Renegade Row
- Dumbbell Renegade Row
- Plank Drag
- Spiderman Plank
