Dumbbell Side Plank (VERSION 2)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Waist
- Typ
- Strength
The dumbbell side plank is a weighted isometric hold that trains your core to resist sideways bending (anti-lateral-flexion). Balanced on one forearm and the side of your foot, you hold a dumbbell over your hip to add load to the sides of your waist. It builds lateral core stability and a stronger, more controlled trunk.
Dumbbell Side Plank (VERSION 2): So führst du sie aus
- 1Lie on your side with your legs stacked and straight, propping your torso up on your bottom forearm so the elbow sits directly under your shoulder.
- 2Hold a dumbbell in your top hand and rest it on the side of your top hip to start.
- 3Brace your core, then drive your bottom hip off the floor until your body forms a straight line from head to heels.
- 4Keep your bottom forearm pressed firmly into the floor and your shoulders, hips, and ankles stacked vertically.
- 5Hold the position steady, breathing in a slow, controlled rhythm while keeping the dumbbell balanced on your hip.
- 6Hold for your target time without letting your hips sag or rotate, then lower your hip under control.
- 7Set the dumbbell down, switch sides, and repeat the hold facing the other way.
Technik-Tipps
- Squeeze your glutes and brace your waist as if bracing for a punch to lock the hold and keep your body rigid.
- Stack your shoulders, hips, and ankles in one vertical plane so the load stays over your base of support.
- Start with a light dumbbell and add weight only once you can hold clean form for your full target time.
- Keep your neck long and your head in line with your spine rather than dropping it toward the floor.
Häufige Fehler
- Letting the bottom hip sag toward the floor, which removes tension from the waist and strains the lower back.
- Rotating the torso forward or backward, which lets the body cheat out of the anti-lateral-flexion work.
- Placing the supporting elbow ahead of or behind the shoulder, which loads the shoulder joint instead of stacking it.
- Holding your breath through the set instead of breathing steadily, which makes it harder to stay braced and balanced.
Häufig gestellte Fragen
What does the dumbbell side plank work?
It trains the sides of your waist and core to resist sideways bending while you hold a rigid plank. Adding a dumbbell over the hip increases the load your trunk has to stabilize against.
How long should I hold a dumbbell side plank?
Aim for controlled holds of about 20–45 seconds per side for 2–3 rounds. Keep your form clean for the whole hold rather than chasing a longer, sloppy one.
Is the dumbbell side plank good for beginners?
Master the bodyweight side plank first. Once you can hold that with stacked, level hips, add a light dumbbell and progress the weight slowly.
Where should I feel the dumbbell side plank?
You should feel the side of your waist and your core working to keep your hips up and level. If you feel it mainly in your shoulder or lower back, recheck your elbow position and stop your hips from sagging.
