Exercise guide
Dumbbell Side Plank Raise
- Intermediate
- Compound
- Timed hold
- Core
This compound movement combines a static side plank with a dynamic lateral raise to challenge core stability, hip strength, and shoulder endurance simultaneously. It is highly effective for developing the obliques and the lateral deltoid while forcing the glutes to maintain pelvic alignment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie on your side and prop yourself up on your forearm with the elbow positioned directly under the shoulder.
- Stack your feet or stagger them (top foot in front) for a more stable base of support.
- Hold a light dumbbell in your top hand, resting it against your outer thigh with a neutral grip.
- Engage your core and lift your hips until your body forms a straight line from head to heels.
How to do it
- While maintaining a rigid plank, exhale and raise the dumbbell in a wide arc until your arm is vertical and aligned with your shoulder.
- Pause for a second at the top, focusing on keeping your hips high and your torso from rotating.
- Inhale as you slowly lower the dumbbell back to the starting position at your hip under full control.
- Perform all reps on one side before switching to the other, maintaining a 2-1-2 tempo.
Form checklist
- Keep the supporting elbow directly under the shoulder to avoid joint strain.
- Ensure the hips do not sag toward the floor or rotate forward/backward.
- Keep your neck neutral by looking straight ahead rather than at your feet.
- Maintain a slight bend in the moving elbow to protect the joint while keeping the lever long.
Pro tips
- Actively 'push the floor away' with your bottom forearm to maximize serratus anterior and oblique engagement.
- Stop the dumbbell just before it reaches vertical to maintain constant tension on the lateral deltoid.
- Squeeze your glutes throughout the set to keep your hips pushed forward and your spine neutral.
Make it harder
- Lift your top leg into a 'star' position and hold it there while performing the dumbbell raises to increase glute medius demand.
- Perform the exercise from a high plank (on your hand) instead of your forearm to increase the stability challenge for the supporting shoulder.
Frequently asked
- What muscles does the dumbbell side plank raise work?
- The dumbbell side plank raise primarily targets the abs, deltoids, and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the dumbbell side plank raise?
- The dumbbell side plank raise uses dumbbell.
- Is the dumbbell side plank raise good for beginners?
- The dumbbell side plank raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.