Description
This is an exercise that involves holding a plank position and passing a dumbbell from one hand to the other under the body.
How to Do Dumbbell Plank Pass Through
- 1Setup
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart, forming a straight line from head to heels.
- 2Setup
Place a dumbbell on the floor just outside your right shoulder, ensuring it is within easy reach without compromising your plank form.
- 3
Engage your core and glutes to keep your hips stable, then reach with your left hand under your body to grasp the dumbbell.
- 4
Without allowing your hips to rotate or drop, pull the dumbbell across the floor and place it just outside your left shoulder.
- 5
Return your left hand to the starting plank position, then repeat the movement by reaching with your right hand to pass the dumbbell back to the right side.
- 6
Continue alternating sides, maintaining a rigid plank and controlled movement throughout the entire set.
Tips
- Keep your gaze slightly forward or down to maintain a neutral neck and spine alignment throughout the exercise.
- Actively squeeze your glutes and brace your core to minimize any lateral hip sway or rotation as you reach and pull the dumbbell.
- Perform the pass-through slowly and with control, focusing on the core engagement rather than using momentum to move the dumbbell.
- Distribute your body weight evenly between your support hand and feet, avoiding excessive leaning to one side as you reach.
Common Mistakes
- ×Avoid excessive hip rotation by consciously tightening your glutes and engaging your core to keep your hips level and stable during the pass-through.
- ×Prevent your lower back from arching or rounding by maintaining a strong, neutral spine and keeping your abdominal muscles braced throughout the movement.
- ×Do not rush the movement; instead, perform each pass slowly and deliberately to maximize core stability and muscle engagement rather than relying on momentum.
Variations
Dumbbell Side Plank with Rear Fly
Combine core stability and upper body strength with the Dumbbell Side Plank with Rear Fly, targeting obliques, shoulders, and back.
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.
Related Exercises
One Arm Front Plank
Challenge your core stability and strengthen your obliques and rectus abdominis with the One Arm Front Plank.
Spell Caster
Engage your obliques and entire core with the Dumbbell Spell Caster. This dynamic twisting exercise strengthens rotational power and stability.
Dumbbell Wood Chop Squat
Engage your core, legs, and shoulders with the dumbbell wood chop squat. This dynamic exercise builds rotational power and full-body strength.
Dumbbell Rollout
Strengthen your entire core with the dumbbell rollout, an effective exercise for building abdominal strength and stability.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Dumbbell Plank Pass Through in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free