Exercise guide
Dumbbell Side Plank
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
The Dumbbell Side Plank is a potent lateral core exercise that challenges the obliques, glutes, and shoulder stabilizers by adding external load to a standard plank. It is highly effective for improving spinal stability and building the strength required to resist lateral forces.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your legs straight and feet stacked (harder) or staggered (easier) for balance.
- Place your bottom elbow directly under your shoulder with your forearm flat on the floor for a stable base.
- Hold a dumbbell in your top hand, resting it against your top hip or holding it straight up toward the ceiling.
- Engage your core and lift your hips until your body forms a straight line from head to heels.
How to do it
- Maintain a rigid torso and keep your hips elevated, resisting the downward pull of the dumbbell and gravity.
- Breathe steadily and deeply through your nose, focusing on maintaining intra-abdominal pressure without holding your breath.
- Hold the position for the prescribed duration, ensuring your shoulder remains 'packed' and stable throughout.
- Lower your hips to the floor with control, then repeat the setup on the opposite side.
Form checklist
- Keep the elbow stacked directly under the shoulder to avoid unnecessary joint strain.
- Ensure the hips stay stacked vertically, preventing the top hip from rotating forward or backward.
- Maintain a neutral neck by looking straight ahead rather than down at your feet.
- Squeeze the glutes and quads to keep the lower body rigid and the hips pushed forward.
Pro tips
- Actively 'push the floor away' with your bottom forearm to engage the serratus anterior and stabilize the shoulder blade.
- Visualize pulling your bottom oblique away from the floor to maintain maximum hip height as you fatigue.
Make it harder
- Perform a 'Side Plank Lateral Raise' by slowly lifting the dumbbell from your hip to a vertical position and back down while holding the plank.
- Lift the top leg into a 'star' position to significantly increase the demand on the glute medius and core stability.
Frequently asked
- What muscles does the dumbbell side plank work?
- The dumbbell side plank primarily targets the abs, deltoids, and obliques, and also works the biceps, forearms, serratus anterior, trapezius, and triceps as secondary muscles.
- What equipment do you need for the dumbbell side plank?
- The dumbbell side plank uses dumbbell.
- Is the dumbbell side plank good for beginners?
- The dumbbell side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.