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Waist · Dumbbell
Dumbbell Elbow Side Plank
Dumbbell Elbow Side Plank is an intermediate compound strength exercise that works the abs (waist), with the shoulders, glutes and forearms assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
- Core · Transversus Abdominis
- Lower Back · Quadratus Lumborum
Secondary muscles
- Shoulders · Anterior Deltoids, Lateral Deltoids
- Glutes · Gluteus Medius, Gluteus Maximus
- Forearms · Forearm Flexors
How to do Dumbbell Elbow Side Plank
- Lie on your side with your legs extended and feet stacked. Place your supporting elbow directly below your shoulder and hold a dumbbell against your top hip with your upper hand.
- Press your forearm into the floor and lift your hips until your body forms a straight line from your head to your feet.
- Keep your shoulders and hips stacked while holding the dumbbell securely against your hip.
- Hold the position for the desired duration, then lower your hips with control and repeat on the opposite side.
Form tips
- Maintain a straight line from your head to your feet without letting your hips drop.
- Keep your shoulders and hips stacked without rotating forward or backward.
- Engage your obliques and glutes to keep your pelvis lifted.
- Inhale and exhale steadily throughout the hold without holding your breath.
Dumbbell Elbow Side Plank alternatives
More abs exercises
Dumbbell Elbow Side Plank FAQ
What muscles does Dumbbell Elbow Side Plank work?
Dumbbell Elbow Side Plank mainly works the abs in the waist (External Oblique, Internal Oblique, Transversus Abdominis and Quadratus Lumborum). The shoulders, glutes and forearms work as secondary muscles.
What equipment do you need for Dumbbell Elbow Side Plank?
You need a dumbbell.
How many sets and reps of Dumbbell Elbow Side Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Elbow Side Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Elbow Side Plank burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Elbow Side Plank?
Other exercises for the abs include Side Plank, Side Plank With Hip Lift, Body Saw Plank and Long Lever Plank.
For developers
Use Dumbbell Elbow Side Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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