Dumbbell Lateral Raise Plank
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Waist
- Type
- Strength
The dumbbell lateral raise plank is a core-stability exercise that combines a plank hold with a single-arm dumbbell lateral raise, primarily challenging the abs and deep core (waist). Lifting the dumbbell to the side with one arm creates a rotational pull that your core must resist, while the working shoulder drives the raise. It builds anti-rotation strength and full-body bracing in one movement.
How to do the Dumbbell Lateral Raise Plank
- 1Set a light dumbbell on the floor just outside one hand and get into a high plank with your hands under your shoulders and feet slightly wider than hip-width for a stable base.
- 2Brace your core, squeeze your glutes, and keep your hips level so your body forms a straight line from head to heels.
- 3Shift your weight onto the supporting arm and pick up the dumbbell with the other hand, keeping your palm facing your midline.
- 4Without rotating your hips or shoulders, raise the dumbbell out to the side with a slight bend in the elbow until your arm is roughly parallel to the floor.
- 5Pause briefly at the top while keeping your spine and hips perfectly still, resisting any twist toward the lifting side.
- 6Lower the dumbbell back to the floor under control, keeping your core tight throughout.
- 7Complete your reps on one side, then set the dumbbell down, switch the working arm, and repeat for the same number of reps.
- 8Finish by lowering your knees to the floor and releasing the plank under control.
Form tips
- Widen your stance to lower your center of gravity — the further apart your feet, the easier it is to keep your hips from twisting.
- Start with a very light dumbbell; the goal is to resist rotation, not to overload the shoulder.
- Keep your neck neutral by looking at the floor a short distance ahead of your hands.
- Move slowly and deliberately so the work stays in your core rather than turning into momentum from the arm.
- Exhale as you raise the dumbbell and keep your ribs pulled down to maintain a solid brace.
Common mistakes
- Letting your hips rotate toward the lifting arm, which removes the anti-rotation challenge and lets your core off the hook.
- Sagging or piking the hips out of a straight line, which loads the lower back instead of the abs.
- Using a dumbbell that is too heavy, forcing you to twist or shrug and losing the core focus.
- Swinging the weight up with momentum, which shifts tension off the core and stresses the shoulder.
- Holding your breath, which spikes tension and makes it harder to keep the trunk braced.
Frequently asked questions
What muscles does the dumbbell lateral raise plank work?
It primarily trains the core and abs (waist) by forcing them to resist rotation while you hold the plank. The shoulder of the lifting arm also works to raise the dumbbell out to the side.
How heavy should the dumbbell be?
Go light. The dumbbell only needs to create enough sideways pull to make your core resist twisting. If you have to rotate your hips or swing the weight up, it is too heavy.
Is the dumbbell lateral raise plank good for beginners?
Yes, as long as you can already hold a steady plank. Start with a wide stance and a very light weight, and drop to a knees-down plank if your hips begin to sag or twist.
What is a good alternative to the dumbbell lateral raise plank?
Plank-based anti-rotation moves like the plank dumbbell drag, renegade row, or a bird dog target the same core-stability quality without the lateral raise.
How many sets and reps should I do?
Aim for 2–3 sets of 8–12 controlled reps per arm. Because this is a stability drill, prioritize keeping your hips level over adding weight or reps.
