Author: Hilde

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…

1. Get into a High Plank position, and make sure your hands are right under your shoulders.
2. Position the dumbbell next to the yoga mat, a little behind your hands.
3. Lift the hand farthest away from the dumbell and move it under your body to pick up the dumbell.
4. 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.
5. Place the hand that you used to move the dumbbell next to the other hand again in the high plank position.
6. 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.
7. 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.

In the T-plank with weight, we add the use of a dumbbell to the regular T-Plank.

HOW TO…

1. Get into a High Plank position, and make sure your hands are right under your shoulders. Position the dumbbell in between your hands.
2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.
3. Pick up the dumbbell in one hand and bring the arm up and open up your chest.
4. Stack your feet on top of each other.
5. Stabilize your position: (a) keep your hips high, (b) keep your arms straight, and (c) look up.
6. Hold for 3 seconds.
7. Move back into the High Plank position, and place the dumbbell back on the floor.
8. Next, repeat to the other side.

Variation: The picture shows the placement of the feet apart rather than stacked. This is a variation to make the exercise a little easier in case you are struggling with the balance.

Goal: Aim to perform the T-plank with weight at least 10x without resting before switching to the other side.

Challenge: Perform the T-Plank on each side for 10 repetitions, but increase the duration of holding the extended position for 5 seconds rather than 3 seconds.

The plank forward arm raise with weight is a side planking exercise with weights.

HOW TO…

1. Position yourself into a Side Plank position. Position the dumbbell in front of you on the floor.
2. Pick up the dumbbell with the hand that is not resting on the floor.
3. Stretch the arm with the dumbbell in front of you. Your arm should be horizontal and at a 90-degree angle with your body.
4. Now slowly raise the arm with the dumbbell while keeping it straight. Lift it until the arm is vertical.
5. Hold for a second and then slowly lower the arm again to the horizontal position.
6. Repeat the plank forward arm raise with weight several times and then switch to the other side.

Note: This exercise trains both the core and the arms, so make sure you hold the side planking pose during the exercise. Try to not let your hips sag.

Variation: Too difficult? Try the exercise without weights first.

Goal: Aim to perform the arm raise at least 10x without resting before switching to the other side.

The plank tricep extension with weight offers another possibility to train the back of your arms. Tone your upper arms and get rid of flabby arms. This exercise is similar to the exercise on day 90.

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbbell with one hand and lift your arm parallel to your body while keeping it straight. Your pinky should be high, your thumb low (so do not rotate your hand while raising the arm).
3. Raise the arm arm as far upward as possible without loosing form and balance on the plank pose.
4. Hold for a second, and then slowly lower your arm again.
5. Position the weight on the floor, and then pick it up with the other hand.
6. Repeat the tricep extension on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Like with all other planking arm exercises, you can choose to alternate arms, or repeat on one side first.

As you can see in the picture, there is another option, which is doing the plank on the dumbbells itself. This requires the use of dumbbells that are not round. Be aware that this is more difficult than placing your hand flat on the floor.

Goal: Aim to perform the plank tricep extension with weight at least 10x (both sides) without resting.

In the plank lateral arm raise with weight, the dumbbell is used again to train your arms and shoulders. This exercise is more difficult, since the extended arm challanges the balance of the planking position.

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbbell with one hand and lift your arm while keeping it straight.
3. Raise the arm until it is at the same height as your shoulders. Try to keep a 90 degree angle with your body.
4. Hold for a second, and then slowly lower your arm again.
5. Position the weight on the floor, and then pick it up with the other hand.
6. Repeat the lateral arm raise on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching. Be aware that your planking pose will be harder to hold since the extended arm with weight disrupts the balance more than the other arm lift planking exercises.

Goal: Aim to perform the plank lateral arm raise with weight at least 10x (both sides) without resting.

In the plank elbow raise with weight, the lift of the arm is horizontal rather than vertical. This will train the upper-arm and shoulder muscles.

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbbell with one hand and pull up your hand and elbow.
3. Your hand, elbow, and shoulder should be at the same height in the lifted position.
4. Hold for a second, and then lower the arm again.
5. Put the weight on the floor, and position your hand in the original plank position.
6. Repeat the plank elbow rais with weight on the other side.

Note: Try to limit the movement of the hips. The body will tend to automatically lift the left hip if you lift your left arm. Minimize the core movement as much as possible, just enough to keep your balance in the one-arm plank.

Variation: If the exercise is too difficult at first, spread your legs a bit more and place your feet further apart. This will help keep the balance when you plank on one arm.

Goal: Aim to perform the plank elbow raise with weight at least 10x (both sides) without resting. You can do the 10 repetitions on one side and then switch, or alternate between arms with each repetition.