How to Do Dumbbell Hand Side Plank

Dumbbell Hand Side Plank is a core exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Hand Side Plank

  1. 01Place one hand on the floor and stack the feet while holding a dumbbell in the opposite hand.
  2. 02Press the floor away to lift the hips until the body forms a straight diagonal line.
  3. 03Extend the weighted arm directly toward the ceiling, keeping the dumbbell aligned over the supporting shoulder.
  4. 04Engage the glutes and pull the belly button toward the spine to maintain a neutral pelvis.
  5. 05Hold the position for the prescribed duration before switching sides.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Hand Side Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the bottom hip begins to sag toward the floor, drive the edge of the lower foot harder into the ground.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Hand Side Plank questions

What muscles does Dumbbell Hand Side Plank work?

Dumbbell Hand Side Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dumbbell Hand Side Plank correctly?

Place one hand on the floor and stack the feet while holding a dumbbell in the opposite hand. Press the floor away to lift the hips until the body forms a straight diagonal line. Extend the weighted arm directly toward the ceiling, keeping the dumbbell aligned over the supporting shoulder. Engage the glutes and pull the belly button toward the spine to maintain a neutral pelvis. Hold the position for the prescribed duration before switching sides.

What is the A90 coach tip for Dumbbell Hand Side Plank?

If the bottom hip begins to sag toward the floor, drive the edge of the lower foot harder into the ground.

Is Dumbbell Hand Side Plank suitable for beginners?

Dumbbell Hand Side Plank is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Hand Side Plank?

Dumbbell Hand Side Plank uses dumbbell.

A90 Intelligence

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