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Waist · Dumbbell
Dumbbell Plank Pullthrough
Dumbbell Plank Pullthrough is an intermediate compound strength exercise that works the abs (waist), with the middle back, chest and triceps 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
- Core · Rectus Abdominis, Transversus Abdominis
- Obliques · External Oblique, Internal Oblique
- Shoulders · Anterior Deltoids, Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Glutes · Gluteus Maximus, Gluteus Medius
How to do Dumbbell Plank Pullthrough
- Begin in a high plank with your hands directly below your shoulders, your feet slightly apart, and a dumbbell positioned on the floor beside one hand.
- Shift your weight onto one hand and reach your opposite hand underneath your torso to grasp the dumbbell.
- Drag the dumbbell across the floor to the opposite side while keeping your shoulders and hips facing the floor.
- Place your hand back on the floor, repeat the pull with the opposite arm, and continue alternating sides.
Form tips
- Keep your hips level and avoid rotating your torso as you reach underneath.
- Transfer your weight smoothly without collapsing into your supporting shoulder.
- Drag the dumbbell across the floor instead of lifting it upward.
- Exhale as you pull the dumbbell across and inhale as you return your hand to the floor.
Dumbbell Plank Pullthrough alternatives
More abs exercises
Dumbbell Plank Pullthrough FAQ
What muscles does Dumbbell Plank Pullthrough work?
Dumbbell Plank Pullthrough mainly works the abs in the waist (Rectus Abdominis, Transversus Abdominis, External Oblique and Internal Oblique). The middle back, chest, triceps and glutes work as secondary muscles.
What equipment do you need for Dumbbell Plank Pullthrough?
You need a dumbbell.
How many sets and reps of Dumbbell Plank Pullthrough 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 Plank Pullthrough good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Plank Pullthrough 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 Plank Pullthrough?
Other exercises for the abs include Body Saw Plank, Plank Lunges, Unilateral Plank and High Plank.
For developers
Use Dumbbell Plank Pullthrough 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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