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Dumbbell Side Plank
An advanced side plank hold with a dumbbell in the top hand that targets obliques and core stabilizers to build anti-lateral flexion strength and balance; ideal for core stability and hypertrophy.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Obliques, Abs, Glutes
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis
Glutes
8/10Glute Medius
Shoulders
6/10Medial Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Rest longer between sides
How to Perform
Lie on your side with legs stacked and bottom forearm on the floor, elbow under shoulder. Grasp a light dumbbell in your top hand and lift hips to form a straight line from head to heels.
- Engage core and glutes to lift hips off ground
- Extend top arm with dumbbell toward ceiling or rest on hip
- Maintain straight body line without sagging
- Breathe steadily while holding position
- Lower hips controlled after hold time
- Switch sides after completing reps
Coaching Tips
Form Cues
- Body straight as board
- Stack shoulders and hips
- Drive through forearm
- Squeeze obliques hard
- Gaze forward neutral
Breathing
Inhale to prepare, exhale to lift into position, then breathe normally with braced core during hold.
Tempo
1-20-1
Range of Motion
Lift hips until body forms straight line from head to heels, with top arm fully extended or on hip; hold without hip drop or rise.
Safety
Safety Notes
- Start with light dumbbell to master form
- Avoid if acute shoulder or wrist pain
- Keep elbow directly under shoulder
- Use mat for forearm comfort
- Stop if lower back feels strained
Spotting
No spotter needed; perform near wall for beginner support on elevated side.
Common Mistakes
- Hips sagging toward floor
- Top hip rising too high
- Neck craning up or down
- Shoulder shrugging up
- Free arm flailing for balance
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist or elbow pain
Flexibility Needed
- Adequate shoulder flexion
- Hip abduction range
- Ankle stability
Build Up First
- Master bodyweight side plank
- Core bracing proficiency
- Shoulder stability competency
Also known as
Weighted Side Plank, DB Side Plank Hold
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