Dumbbell Plank Pass Through
Expert Advice
Keep your core engaged and hips stable to prevent them from sagging or rotating. This will maximize the work on your core and shoulder stabilizers.
How-to-do Steps
- Start in a standard plank position with a dumbbell just outside one arm's reach.
- Keep your body in a straight line from head to heels.
- Reach under your torso with one hand to grab the dumbbell and pull it across to the other side.
- Place the dumbbell down and return to the plank position.
- Repeat the movement with the opposite arm.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Dumbbell Plank Pass Through primarily targets the Abs, Chest, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs15%
Chest15%
Traps15%
Secondary
Shoulders15%
Glutes15%
Quads15%
Triceps10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Plank Pass Through work?
Dumbbell Plank Pass Through primarily targets the Abs, Chest, Traps. Secondary muscles involved include Shoulders, Glutes, Quads, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Plank Pass Through?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Plank Pass Through suitable for beginners?
Yes, Dumbbell Plank Pass Through is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
