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Waist · Dumbbell
Dumbbell Hand Side Plank
Dumbbell Hand Side Plank is an intermediate compound strength exercise that works the abs (waist), with the shoulders, triceps and glutes 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
- Triceps · Triceps Brachii
- Glutes · Gluteus Maximus, Gluteus Medius
- Forearms · Forearm Flexors, Forearm Extensors
How to do Dumbbell Hand Side Plank
- Lie on your side with your legs extended and your feet stacked. Place your supporting hand directly below your shoulder and hold a dumbbell securely against your top hip.
- Press through your supporting palm and lift your hips until your body forms a straight line from your head to your feet.
- Keep your supporting arm straight and maintain your shoulders and hips stacked while holding the position.
- Hold for the desired duration, then repeat on the opposite side.
Form tips
- Place your supporting hand directly below your shoulder and spread your fingers for stability.
- Keep your feet stacked and avoid rotating your hips forward or backward.
- Engage your obliques and glutes to prevent your hips from dropping.
- Inhale and exhale steadily throughout the hold.
Dumbbell Hand Side Plank alternatives
More abs exercises
Dumbbell Hand Side Plank FAQ
What muscles does Dumbbell Hand Side Plank work?
Dumbbell Hand Side Plank mainly works the abs in the waist (External Oblique, Internal Oblique, Transversus Abdominis and Quadratus Lumborum). The shoulders, triceps, glutes and forearms work as secondary muscles.
What equipment do you need for Dumbbell Hand Side Plank?
You need a dumbbell.
How many sets and reps of Dumbbell Hand 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 Hand 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 Hand 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 Hand Side Plank?
Other exercises for the abs include Side Plank, Side Plank With Hip Lift, Side Plank Oblique Crunch and Unilateral Plank.
For developers
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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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