Dumbbell Front Plank Arm Leg Raise
Strengthen your core, shoulders, and glutes with the Dumbbell Front Plank Arm Leg Raise.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Front Plank Arm Leg Raise
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
- 01Setup
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.
- 02Setup
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.
- 03
Exhale as you slowly raise one arm straight forward to shoulder height, keeping your hips level and core tight.
- 04
Simultaneously, raise the opposite leg straight back to hip height, squeezing your glute and avoiding any rocking of your torso.
- 05
Inhale as you controlledly lower both your arm and leg back to the starting plank position, maintaining tension in your core.
- 06
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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Get Ellim — FreeQuestions
Is Dumbbell Front Plank Arm Leg Raise good for beginners?
Dumbbell Front Plank Arm Leg Raise is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Front Plank Arm Leg Raise?
You need Dumbbell to perform Dumbbell Front Plank Arm Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Front Plank Arm Leg Raise?
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.
What are common mistakes when doing Dumbbell Front Plank Arm Leg Raise?
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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Free · iPhone only · Available on the App Store