There are a number of variations to the plank dumbbell drag exercise. In this version, we use a low plank, but you can also perform the exercise on a high plank.
HOW TO…
- Position yourself into a Low Plank position. Position the dumbbell between your elbows.
- Pick up the dumbbell with one hand and move your hand outwards. Keep your hand low during the movement.
- Once you reach your maximum arm extension while still being able to hold the low plank, start moving your hand back in.
- Position the dumbbell next to the elbow of your other arm, and then position your arm into the low plank position again (both elbows on the floor, hands next to each other).
- Now repeat the same movement with the other arm. Pick up the weight, and move it outwards and back inwards.
- During the plank dumbbell drag, it is important to keep form. Don’t move the arm out so far that you lose your plank pose.
Note: Since you are on your elbows, it is best to use a yoga mat. This also helps in coordinating your movements and arm and leg positions.
Variation: Too difficult? Move your feet apart a bit further to make it easier to keep your balance when you move your arms.
Goal: Aim to perform the plank dumbbell drag at least 10x (both sides) without resting.