Plank With Dumbbell Pull Through
A dynamic core exercise that combines a high plank hold with a lateral drag of a dumbbell underneath the body. This movement targets deep core stabilizers and improves anti-rotational strength while challenging shoulder stability.
While this exercise doesn't involve heavy lifting, the 'weight' used significantly impacts your ability to maintain form. The AI analyzes your RPE and duration to ensure the load is heavy enough to challenge stability without causing your hips to rock. Additionally, by tracking shoulder recovery from previous workouts, the app can recommend lighter loads or regression exercises if your anterior deltoids are fatigued, preserving joint health.
Form Cues
- Start in a high plank with feet wider than shoulder-width
- Brace your core tightly as if expecting a punch
- Reach under your torso to grab the dumbbell with the opposite hand
- Drag the weight smoothly across the floor to the other side
- Keep your hips square to the ground throughout the movement
- Don't let your hips rock side-to-side
- Don't lift the dumbbell off the ground; drag it
- Don't place your feet too close together
- Don't allow your lower back to sag or arch
- Don't rush the movement; control is key
Common Mistakes
- Rocking hips excessively
- Narrow foot stance reducing stability
- Lifting the weight instead of dragging
- Piking hips up toward the ceiling
- Rushing the repetition
Muscles Worked
The primary focus is the entire core complex, specifically the obliques and rectus abdominis, which must work hard to resist rotation as you lift one arm. The anterior deltoids and triceps also play a crucial role in stabilizing the upper body while supporting your weight on a single arm.
Primary
Secondary
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