Single Arm Dumbbell Side Plank

Instructions for proper form

Start by lying on your side with your legs extended and stacked on top of each other. Place your lower elbow directly beneath your shoulder. Grasp a dumbbell in your top hand and extend your arm straight above your shoulder. Engage your core by pulling your belly button toward your spine. Lift your hips off the ground, creating a straight line from your head to your feet. Ensure your body is aligned and avoid any sagging or twisting of the hips. Hold this position, keeping the dumbbell steady and your body in a straight line.

Common mistakes to avoid

Avoid allowing your hips to sag toward the ground, which can increase the risk of lower back strain. Do not let your shoulder come up towards your ear; keep it relaxed and away from your ears. Refrain from rushing through the movement; maintain stability throughout. Ensure that your neck stays in a neutral position and does not strain by looking up or down.

Benefits

Specific benefits of the exercise

This exercise specifically targets and strengthens the obliques while also engaging the entire core, improving core stability and balance as well as shoulder stability. It also enhances lateral flexibility and can improve overall athletic performance.

Expected results and timeframe

With consistent practice, individuals can expect improved core strength and stability within 4-6 weeks, which can enhance balance and strength in other movements. As a bonus, the performance of daily activities may become easier during this timeframe..

Who this exercise is best for

This exercise is best for individuals looking to enhance core strength and stability, athletes involved in sports requiring rotational strength, or those looking to improve overall fitness. It is suitable for those with an intermediate fitness level seeking to challenge their core muscles.

Scientific studies supporting its effectiveness

Studies have shown that anti-lateral flexion exercises like the Single Arm Dumbbell Side Plank engage the obliques more effectively than traditional planks, ultimately leading to improved core stability and functional strength (B. C. J. H. H. N. J. Alon et al, 2020).

Variations

Beginner modifications

For beginners, perform the Side Plank on your knees instead of your feet, until strength and stability develop. Alternatively, you can hold the position for shorter durations or restrict the weight of the dumbbell to make the exercise more manageable.

Advanced progressions

For advanced practitioners, increase the weight of the dumbbell or add leg lifts by raising the top leg for added resistance. Another progression is to perform dynamic movements, such as lifting the dumbbell toward the ceiling and then lowering it back to the starting position.

Integrations

Complementary exercises

Complement this exercise with traditional planks, Russian twists, or medicine ball exercises to create a comprehensive core workout that also enhances rotational strength.

Super set recommendations

Super set Single Arm Dumbbell Side Plank with exercises targeting the opposite muscle group, such as Dumbbell Rows or Single Arm Dumbbell Shoulder Press, to create a balanced workout enhancing both core stability and upper body strength.

Sample workout routines

Incorporate the Single Arm Dumbbell Side Plank into a core-focused workout routine along with other exercises like Bicycle Crunches, Plank Variations, and Dead Bugs, performing 3 sets of 30-second holds for each exercise.

Exercise combinations

Combine this exercise with full-body workouts, including exercises like Goblet Squats or Push-Ups, to create a well-rounded routine that incorporates strength and stability training.

Best time to do this exercise in your workout

This exercise is most effective when performed toward the end of your core-focused workout, after heavier compound lifts to ensure you have enough energy and strength to perform the exercise with proper form.