Dumbbell Lateral Raise Plank
Combine a dumbbell lateral raise with a plank to intensely challenge your shoulders, core stability, and obliques.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Lateral Raise Plank
Description
A full-body exercise that targets the shoulders, core, and glutes by combining a lateral raise and a plank.
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How to do Dumbbell Lateral Raise Plank
- 01Setup
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.
- 02Setup
Ensure your body forms a straight line from head to heels, then shift your weight slightly onto the supporting hand and brace your core.
- 03
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.
- 04
Control the dumbbell as you slowly lower it back to the starting position on the floor, avoiding any rocking or twisting of your torso.
- 05
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.
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Is Dumbbell Lateral Raise Plank good for beginners?
Dumbbell Lateral Raise Plank 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 Lateral Raise Plank?
You need Dumbbell to perform Dumbbell Lateral Raise Plank. 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 Lateral Raise Plank?
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.
What are common mistakes when doing Dumbbell Lateral Raise Plank?
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.
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Free · iPhone only · Available on the App Store