Dumbbell Side Bridge
Description
The dumbbell side bridge is a side plank with a dumbbell held in the top hand. The dumbbell can be held overhead with the arm extended for shoulder challenge, or at the hip for added oblique load. The added weight increases oblique and lateral core demand significantly beyond bodyweight.
Equipment Required
Dumbbell Side Bridge Instructions
- Lie on your right side with your forearm on the floor and elbow under your shoulder.
- Stack your feet on top of each other or stagger them for stability.
- Hold a dumbbell in your left hand resting on your top hip.
- Brace your core and lift your hips off the floor.
- Form a straight line from your head to your feet.
- Hold this side plank position with the dumbbell securely on your hip.
- Keep your hips elevated and shoulders square.
- Hold for time, then lower under control. Switch sides.
Dumbbell Side Bridge Form & Visual
Dumbbell Side Bridge Benefits
- Adds load to standard side plank
- Builds oblique strength under load
- Develops core stability
- Strong shoulder isometric work
- Useful for athletes needing rotational stability
- Easy to scale by changing dumbbell weight
Dumbbell Side Bridge Muscles Worked
- Obliques (internal and external)
- Quadratus lumborum
- Gluteus medius
- Anterior deltoid (stabilizer)
Dumbbell Side Bridge Variations & Alternatives
- Side Plank
- Side Bridge
- Cable Pallof Press
- Plank
