Dumbbell Plank Pass Through

Dumbbell Plank Pass Through


This exercise involves starting in a plank position with dumbbells in each hand. The goal is to pass one dumbbell under your body to the opposite hand while maintaining a stable plank position. This exercise targets the core, shoulders, and arms.

Muscle Group

Equipment Required

Dumbbell Plank Pass Through Instructions

  1. Start in a high plank position with your hands on a pair of dumbbells directly under your shoulders.
  2. Engage your core and glutes to maintain a straight line from your head to your heels.
  3. Take one dumbbell in your right hand and pass it under your body to your left hand.
  4. Place the dumbbell on the ground and repeat with the other hand, passing the dumbbell back to your right hand.
  5. Continue passing the dumbbells back and forth for the desired number of reps or time.
  6. Make sure to keep your hips stable and avoid twisting or rotating your body.
  7. To make the exercise more challenging, you can add a push-up between each pass through.

Dumbbell Plank Pass Through Form & Visual

Dumbbell Plank Pass Through

Dumbbell Plank Pass Through Benefits

  • Strengthens the core muscles
  • Improves shoulder stability and mobility
  • Engages the chest, triceps, and back muscles
  • Increases overall body stability and balance
  • Can be modified for different fitness levels

Dumbbell Plank Pass Through Muscles Worked

  • Rectus Abdominis
  • Transverse Abdominis
  • Obliques
  • Erector Spinae
  • Shoulder Stabilizers
  • Triceps

Dumbbell Plank Pass Through Variations & Alternatives