Description
A full-body exercise that targets the shoulders, core, and glutes by combining a lateral raise and a plank.
How to Do Dumbbell Lateral Raise Plank
- 1Setup
Start in a high plank position with your hands directly under your shoulders, feet hip-width apart, and a light dumbbell placed outside one hand.
- 2Setup
Ensure your body forms a straight line from head to heels, then shift your weight slightly onto the supporting hand and brace your core.
- 3
With a slight bend in your elbow, slowly raise the dumbbell out to the side until your arm is parallel to the floor, keeping your wrist neutral.
- 4
Control the dumbbell as you slowly lower it back to the starting position on the floor, avoiding any rocking or twisting of your torso.
- 5
Complete all repetitions on one side before switching the dumbbell to the other hand and repeating the process.
Tips
- Use a very light dumbbell to master the form and core stability before gradually increasing the weight.
- Focus on keeping your hips perfectly level throughout the movement, preventing them from rotating or dropping.
- Actively engage your obliques on the supporting side to resist rotation and maintain a rigid torso.
- Maintain a steady, controlled breath, exhaling as you raise the dumbbell and inhaling as you lower it.
Common Mistakes
- ×Rocking the hips: Avoid allowing your hips to rotate or drop by actively bracing your core and squeezing your glutes throughout the entire movement.
- ×Using momentum: Do not swing the dumbbell up; instead, use controlled shoulder strength to lift and lower the weight.
- ×Arching the lower back: Prevent your lower back from arching by keeping your core tightly engaged and maintaining a straight line from head to heels.
Variations
Plank Lateral Raise
Strengthen your core, shoulders, and back with the Plank Lateral Raise. This dynamic exercise combines a plank with an arm raise to challenge stability
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.
Dumbbell Front Plank Arm Leg Raise
Strengthen your core, shoulders, and glutes with the Dumbbell Front Plank Arm Leg Raise.
Dumbbell Alternate V up
Lie flat, alternate lifting one arm and the opposite leg to meet over your torso, forming a 'V' shape. This challenges core strength and stability.
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Dumbbell Plank Pass Through
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Dumbbell Overhead Sit up
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
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