Description
A core strengthening exercise that targets the abdominal muscles, with added shoulder and arm engagement due to the dumbbell lift.
How to Do Dumbbell Front Plank Arm Raise
- 1Setup
Begin in a high plank position with your hands directly under your shoulders and a light dumbbell placed on the floor just outside one hand.
- 2Setup
Ensure your body forms a straight line from your head to your heels, engaging your core and glutes to prevent your hips from sagging or rising too high.
- 3
Keeping your core braced and hips level, slowly lift the dumbbell off the floor with the adjacent hand, extending your arm straight forward to shoulder height.
- 4
Pause briefly at the top of the movement, maintaining stability without allowing your torso to rotate or your hips to shift.
- 5
With control, slowly lower the dumbbell back to the starting position on the floor, then repeat for the desired repetitions before switching to the other arm.
Tips
- Focus intently on keeping your hips square to the floor; imagine balancing a glass of water on your lower back to prevent any rotational movement.
- Perform the lift and lower phases slowly and deliberately, especially the eccentric (lowering) portion, to maximize time under tension and muscle engagement.
- Maintain a neutral neck position by looking slightly forward or down at the floor, aligning your cervical spine with the rest of your body.
- Breathe steadily throughout the exercise; inhale as you prepare to lift and exhale as you raise the dumbbell, maintaining constant core tension.
Common Mistakes
- ×Sagging hips: Avoid letting your hips drop towards the floor by actively engaging your glutes and abdominal muscles to maintain a straight body line.
- ×Rotating torso: Prevent your body from twisting as you lift the dumbbell by bracing your core and keeping your shoulders and hips square to the floor.
- ×Using momentum: Do not swing the dumbbell up; instead, use controlled muscular effort from your shoulder and core to lift and lower it.
Variations
Dumbbell Lateral Raise Plank
Combine a dumbbell lateral raise with a plank to intensely challenge your shoulders, core stability, and obliques.
Dumbbell Plank Pass Through
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Dumbbell Front Plank Arm Leg Raise
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Dumbbell Straight Arm Crunch
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