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.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Dumbbell Front Plank Arm Raise
Description
A core strengthening exercise that targets the abdominal muscles, with added shoulder and arm engagement due to the dumbbell lift.
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How to do Dumbbell Front Plank Arm Raise
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Pause briefly at the top of the movement, maintaining stability without allowing your torso to rotate or your hips to shift.
- 05
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.
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Get Ellim — FreeQuestions
Is Dumbbell Front Plank Arm Raise good for beginners?
Dumbbell Front Plank Arm Raise is rated intermediate. 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 Raise?
You need Dumbbell to perform Dumbbell Front Plank Arm 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 Raise?
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.
What are common mistakes when doing Dumbbell Front Plank Arm Raise?
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.
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Free · iPhone only · Available on the App Store