By now you must be more familiar with arm exercises in planking positions. The plank cross dumbbell drag is another one, but rather than lifting the weight, this exercise is more about the direction of the movement.
The exercise is best done with a yoga mat for positioning the dumbbell.
HOW TO…
- Get into a High Plank position, and make sure your hands are right under your shoulders.
- Position the dumbbell next to the yoga mat, a little behind your hands.
- Lift the hand farthest away from the dumbell and move it under your body to pick up the dumbell.
- Slowly move the hand back to the other side and place it next to the yoga mat on that side. Only lift the dumbbell slightly off the floor, there is no need to lift it high.
- Place the hand that you used to move the dumbbell next to the other hand again in the high plank position.
- Now lift the other hand and move that under your body to pick up the weight again and ‘drag’ it back to the other side.
- This completes the plank cross dumbbell drag exercise.
Note: Although it says ‘drag’, the exercise is about moving the dumbbell from left to right and back under your body. A slight lift of the dumbbell is required, especially with a yoga mat.
Variation: If the exercise is too difficult to start, you can position your feet further apart to make it easier to keep your balance during the movement.
It is also possible to place the dumbbell further inside to limit the required reach under the body.
Goal: Aim to perform the dumbbell drag at least 10x (both sides) without resting.