Alternating Single Arm Dumbbell Plank Pull Through

Instructions for proper form

Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Hold a dumbbell in one hand with a pronated grip. Engage your core and, while maintaining a stable torso, reach across your body with the dumbbell to pull it through to the opposite side. Keep your hips square and resist the urge to rotate your body. Alternate sides with each repetition.

Common mistakes to avoid

Avoid rotating your hips or letting them sag. Do not allow your shoulders to rise up away from your hands, and make sure to use your core to stabilize rather than relying solely on your arms. Avoid using too heavy of a weight, as it can compromise your form.

Benefits

Specific benefits of the exercise

This exercise improves core stability and strength, particularly targeting the rectus abdominis while also engaging the obliques and shoulders. It enhances your ability to resist rotation, which is critical for overall functional strength.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect improved core strength and stability within 4-6 weeks, along with better posture and functional fitness..

Who this exercise is best for

This exercise is well-suited for individuals who have a good baseline level of core strength and stability, such as intermediate exercisers or athletes looking to enhance their overall core control and strength.

Scientific studies supporting its effectiveness

Studies have indicated that exercises involving anti-rotational movements, like the plank pull through, activate the core muscles effectively, improving stability and overall strength. (Reference: Escamilla RF, et al., ‘Effects of Anti-Rotational and Stability Exercises on Muscle Activation…’)

Variations

Beginner modifications

For beginners, perform the exercise without a dumbbell or use a lighter weight. Focus on mastering the plank position and maintaining core engagement without an additional load.

Advanced progressions

Advanced variations may include increasing the weight of the dumbbell, adding a push-up between pulls, or performing the exercise with feet elevated on a bench or stability ball.

Integrations

Complementary exercises

Complement this exercise with traditional planks, side planks, and bird-dogs for a more comprehensive core workout.

Super set recommendations

You can superset this exercise with bent-over rows or shoulder presses for a full-body workout that engages the core and upper body.

Sample workout routines

Sample routine could include: 3 rounds of: 10 Alternating Single Arm Dumbbell Plank Pull Throughs, 15 Push-Ups, and 30 seconds of Side Planks on each side.

Exercise combinations

Combine this exercise with other core exercises like Russian twists or hanging leg raises to target the abdominals from multiple angles.

Best time to do this exercise in your workout

The Alternating Single Arm Dumbbell Plank Pull Through is best performed in the core section of your workout after your primary strength exercises, to adequately fatigue your muscles without compromising form.