How to Perform the Dumbbell Side Plank
The Dumbbell Side Plank is an advanced strength and balance exercise that primarily targets the core muscles, obliques, and shoulders. Adding a dumbbell increases the challenge, engages more muscles, and enhances overall balance.
CrossFit Movement Tutorials at Drago Gym CrossFit Club
Recommended reading: Dumbbell Russian Twist
Benefits of the Dumbbell Side Plank
Strengthens core muscles
Improves lateral balance and stability
Highly activates the oblique muscles
Builds shoulder, forearm, and glute strength
Helps prevent back injuries and improves posture
Targeted Muscles
Primary Muscles:
External Oblique
Internal Oblique
Transverse Abdominis
Secondary Muscles:
Deltoid
Gluteus Medius and Minimus
Erector Spinae (lower back muscles)
Glutes
Step-by-Step Guide
Starting Position
Lie on one side with your forearm directly under your shoulder. Stack your feet and keep your body in a straight line.Add the Dumbbell
Hold a light dumbbell in your top hand. Extend your arm straight toward the ceiling.Lift Your Body
Engage your core and glutes to lift your hips off the ground, maintaining a straight alignment.Hold the Position
Hold for 20–45 seconds (or longer for advanced athletes). Focus on contracting your obliques.Switch Sides
Repeat the movement on the opposite side.
Key Tips
Don’t let your hips drop toward the floor.
Keep your head and neck aligned with your spine.
Start with a light weight and increase gradually.
Maintain controlled and steady breathing.
Common Mistakes
Letting the hips sag or raising them too high
Bending the elbow or shoulder
Using a dumbbell that is too heavy
Twisting the torso forward or backward
Tip for CrossFit Coaches
This exercise can be incorporated at the end of a main workout session as a core strengthening or stability drill for advanced athletes. It's especially useful for athletes who lack lateral stability in Olympic or gymnastic movements.
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