Variations of Dumbbell Front Plank Arm Leg Raise
Dumbbell Lateral Raise Plank
Combine a dumbbell lateral raise with a plank to intensely challenge your shoulders, core stability, and obliques.
Dumbbell Seated Military Press In Out Leg Raise on Floor
Combine shoulder pressing with core and hip flexor work. Perform dumbbell seated military presses while simultaneously executing in-out leg raises on the
Dumbbell Plank Pass Through
Strengthen your core and obliques with the Dumbbell Plank Pass Through. This dynamic exercise combines a plank hold with lateral dumbbell movement,
Dumbbell Front Plank Arm Raise
Strengthen your core, shoulders, and back with the Dumbbell Front Plank Arm Raise. This dynamic plank variation improves stability and muscular endurance.
Description
A compound exercise that targets various muscle groups, starting in a plank position with dumbbells and alternating arm and leg raises.
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How to Do Dumbbell Front Plank Arm Leg Raise
- 1Setup
Start in a high plank position with your hands directly under your shoulders, gripping light dumbbells, and your feet slightly wider than hip-width apart.
- 2Setup
Ensure your body forms a straight line from head to heels, engaging your core and glutes, with your gaze slightly forward to maintain a neutral spine.
- 3
Exhale as you slowly raise one arm straight forward to shoulder height, keeping your hips level and core tight.
- 4
Simultaneously, raise the opposite leg straight back to hip height, squeezing your glute and avoiding any rocking of your torso.
- 5
Inhale as you controlledly lower both your arm and leg back to the starting plank position, maintaining tension in your core.
- 6
Repeat the movement on the opposite side, raising the other arm and leg simultaneously while focusing on slow, deliberate control.
Tips
- Maintain a flat back throughout the exercise by actively bracing your core and squeezing your glutes to prevent hip sagging or arching.
- Control the descent of your arm and leg; don't let gravity drop them, as a slow lower maximizes time under tension and improves stability.
- Keep your neck in line with your spine by looking a few inches in front of your hands, rather than straight down or up, to prevent strain.
- Start with very light dumbbells or no weight at all to master the stability aspect before gradually adding resistance.
Common Mistakes
- ×Avoid excessive hip rotation or dropping one hip by consciously engaging your obliques and glutes to keep your pelvis stable and level.
- ×Prevent your lower back from sagging by actively pulling your navel towards your spine and maintaining a strong plank position.
- ×Do not use momentum to lift your limbs; instead, perform each raise slowly and deliberately to maximize core engagement and control.
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