Dumbbell Plank Pass Through
- Target muscle
- Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Rectus Abdominis, Trapezius Middle Fibers
- Synergist muscles
- Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Gluteus Maximus, Gluteus Medius, Infraspinatus, Serratus Anterior, Tensor Fasciae Latae, Teres Major, Teres Minor, Trapezius Middle Fibers, Triceps Brachii
- Equipment
- Dumbbell
- Body part
- Waist
- Type
- Strength
The dumbbell plank pass through is an anti-rotation core exercise that builds bracing strength while you hold a high plank and drag a dumbbell from one side to the other under your body. It mainly works the obliques and rectus abdominis, with the mid-traps and chest helping stabilize the shoulders, plus strong support from the deltoids, glutes, serratus anterior, and triceps. It is a great drill for resisting trunk rotation and improving shoulder and core stability.
How to do the Dumbbell Plank Pass Through
- 1Set up in a high plank with your hands stacked under your shoulders, feet slightly wider than hip-width for a stable base.
- 2Place a single dumbbell on the floor just outside one hand, lying within easy reach.
- 3Brace your abs and squeeze your glutes so your hips and shoulders stay square to the floor.
- 4Reach across with the opposite hand, grip the dumbbell, and drag it across the floor to the other side of your body.
- 5Keep your hips level throughout the pass — resist the urge to twist or let one hip dip toward the floor.
- 6Return that hand to its plank position and reset your shoulders before the next pass.
- 7Reach across with the other hand and drag the dumbbell back to the starting side, repeating in a controlled rhythm.
- 8Continue alternating for your target reps, then lower your knees to finish.
Form tips
- Widen your stance to lower the anti-rotation demand, or bring your feet closer together to make each pass harder.
- Move the dumbbell slowly and deliberately — speed comes from momentum, not core control.
- Keep your neck long and gaze slightly ahead of your hands to keep your spine neutral.
- Press the floor away with your supporting hand to keep your shoulder blades stable and your chest engaged.
- Start with a light dumbbell; the goal is to stay motionless in the hips, not to move the heaviest weight.
Common mistakes
- Letting the hips rotate or sway as you reach across, which defeats the anti-rotation purpose and stresses the lower back.
- Hiking the hips up into a pike, which shifts load off the core and reduces the bracing challenge.
- Using a dumbbell that is too heavy, forcing you to jerk it across and lose your plank position.
- Letting the head and chest sag between the shoulders, collapsing the supporting shoulder instead of staying braced.
- Holding your breath; failing to breathe steadily makes it harder to maintain a tight, stable trunk.
Frequently asked questions
What muscles does the dumbbell plank pass through work?
It primarily targets the obliques, rectus abdominis, mid-traps, and chest, while the deltoids, glutes, serratus anterior, triceps, and rotator-cuff muscles work to stabilize your shoulders and hips.
Is the dumbbell plank pass through good for beginners?
Yes, as long as you can already hold a solid high plank. Start with a light dumbbell and a wider foot stance, then progress by narrowing your feet or adding weight as your core control improves.
How many sets and reps should I do?
Aim for 2–4 sets of 8–12 passes per side, resting as needed. Stop the set once your hips start to twist rather than pushing through with poor form.
How do I stop my hips from rotating during the pass?
Squeeze your glutes, brace your abs hard, and widen your feet for a more stable base. Move the dumbbell slowly so you can feel and correct any twist before it happens.
What is a good alternative to the dumbbell plank pass through?
Plank shoulder taps and renegade rows train similar anti-rotation and shoulder-stability demands, while a side plank is a good regression to build oblique strength first.
