Dumbbell Lateral Raise Plank

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet set wider than hip-width for a stable base.
2. Place a single dumbbell on the floor just outside your right hand.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Shift your weight onto your left hand and grip the dumbbell with your right hand.
2. Exhale as you lift the dumbbell out to the side in a lateral raise until your arm is parallel to the floor, keeping a slight bend in the elbow.
3. Inhale as you slowly lower the dumbbell back to the floor with control, resisting the urge to rotate your torso.
4. Switch the dumbbell to the left hand and repeat the movement on the opposite side, alternating for the desired reps.

Form checklist

• Keep your hips and shoulders perfectly square to the floor throughout the entire lift.
• Avoid letting your lower back sag or your hips hike upward.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure the supporting arm remains locked and stable without shrugging the shoulder toward the ear.

Pro tips

• Actively 'push' the floor away with your supporting hand to maximize serratus anterior and core engagement.
• Focus on the mind-muscle connection by imagining you are pulling your belly button toward your spine to stabilize the pelvis.

Make it harder

• Narrow your foot stance to decrease your base of support, significantly increasing the anti-rotational demand on the obliques.
• Add a 2-second isometric hold at the top of the lateral raise to maximize time under tension for the lateral deltoid.

Frequently asked

What muscles does the dumbbell lateral raise plank work?

The dumbbell lateral raise plank primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell lateral raise plank?

The dumbbell lateral raise plank uses dumbbell.

Is the dumbbell lateral raise plank good for beginners?

The dumbbell lateral raise plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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