Exercise guide
Dumbbell Plank Pass Through
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
The Dumbbell Plank Pass Through is a high-level anti-rotational core exercise that builds exceptional stability in the obliques and deep abdominals while challenging shoulder endurance. It forces the core to resist twisting as the center of gravity shifts during the weight transfer.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Place a single dumbbell on the floor and assume a high plank position with your hands directly under your shoulders.
- Position the dumbbell just behind your right wrist, on the outside of your hand.
- Set your feet slightly wider than hip-width apart to create a stable triangular base.
- Engage your glutes and pull your belly button toward your spine to establish a neutral pelvis.
How to do it
- Shift your weight slightly onto your right hand and reach your left arm underneath your chest to grab the dumbbell.
- Exhale as you pull the dumbbell across the floor to the left side, stopping once it is outside your left shoulder line.
- Place your left hand back on the floor, inhale, and stabilize your torso.
- Repeat the movement by reaching across with your right hand to pull the dumbbell back to the starting position, maintaining a slow and controlled tempo.
Form checklist
- Keep your hips and shoulders perfectly square to the floor; do not let them tilt as you reach.
- Maintain a straight line from your head to your heels without sagging the lower back.
- Ensure the supporting shoulder remains stacked directly over the wrist to protect the joint.
- Drag the weight slowly rather than lifting it to maximize the anti-rotational tension.
Pro tips
- Imagine a glass of water resting on your lower back; your goal is to move the weight without spilling a drop.
- Actively push the floor away with your supporting hand to engage the serratus anterior and stabilize the shoulder blade.
- Focus on 'bracing' your core before you even touch the dumbbell to pre-emptively stabilize the spine.
Make it harder
- Narrow your foot stance or bring your feet together to decrease your base of support and increase the stability demand.
- Perform the movement on a slightly elevated surface or use a heavier dumbbell to increase the drag resistance.
Frequently asked
- What muscles does the dumbbell plank pass through work?
- The dumbbell plank pass through primarily targets the abs, lats, obliques, pectorals, and trapezius, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the dumbbell plank pass through?
- The dumbbell plank pass through uses dumbbell.
- Is the dumbbell plank pass through good for beginners?
- The dumbbell plank pass through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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