How to Do Dumbbell Side Plank Up Down

Dumbbell Side Plank Up Down 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 Side Plank Up Down

  1. 01Lie on the side with the forearm on the floor and a dumbbell resting on the upper hip.
  2. 02Stack the feet and drive the hips upward until the body forms a straight line from head to heels.
  3. 03Lower the hips slowly until the bottom glute lightly touches the floor.
  4. 04Drive the forearm into the ground to explode the hips back to the starting elevated position.
  5. 05Complete all repetitions on one side before switching the dumbbell to the opposite hip.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Side Plank Up Down

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

Keep the dumbbell tucked tight against the outer hip to ensure the resistance moves vertically with the pelvis.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Side Plank Up Down questions

What muscles does Dumbbell Side Plank Up Down work?

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

How do you do Dumbbell Side Plank Up Down correctly?

Lie on the side with the forearm on the floor and a dumbbell resting on the upper hip. Stack the feet and drive the hips upward until the body forms a straight line from head to heels. Lower the hips slowly until the bottom glute lightly touches the floor. Drive the forearm into the ground to explode the hips back to the starting elevated position. Complete all repetitions on one side before switching the dumbbell to the opposite hip.

What is the A90 coach tip for Dumbbell Side Plank Up Down?

Keep the dumbbell tucked tight against the outer hip to ensure the resistance moves vertically with the pelvis.

Is Dumbbell Side Plank Up Down suitable for beginners?

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

What equipment do you need for Dumbbell Side Plank Up Down?

Dumbbell Side Plank Up Down uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell side plank up down into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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