Tag: dumbbell

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…

1. Position yourself into a Low Plank position. Position the dumbbell between your elbows.
2. Pick up the dumbbell with one hand and move your hand outwards. Keep your hand low during the movement.
3. Once you reach your maximum arm extension while still being able to hold the low plank, start moving your hand back in.
4. 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).
5. Now repeat the same movement with the other arm. Pick up the weight, and move it outwards and back inwards.
6. 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.

Using dumbbells during a planking exercise allows us to increase the focus on a specific muscle group. In the case of the plank tricep row with weight, we train the back of the upper arms. Get rid of those flabby arms!

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbell with one hand and pull up your elbow until it is horizontal (or a little higher). Keep the dumbbell parallel to your body.
3. Now straighten your arm by lifting your hand. Your upper arm should stay in the same position.
4. Once straight, bent the arm again, and then lower your hand to the floor.
5. Position the weight on the floor, and then pick it up with the other hand.
6. Repeat the tricep row on the other side.
7. As with the previous planking exercises with weights, look towards the floor, and not forward.

Note: Using a light weight and doing more repetitions will help wtih the muscle toning. Using a heavy weight will limit the number of repetitions you can do and also increase the risk of injury.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching.

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

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbell with one hand and pull up the weight towards your shoulder. Make sure the dumbbell is horizontal to maximize the effect on your biceps. You need to rotate your arm during the lift to achieve this.
3. Hold for a seconds and then lower your arm.
4. Position the dumbell on the floor, and now pick it up with the other hand.
5. Bring your other hand with the weight repeat the bicep curl on that side.
6. Lower your arm again.
7. Keep your body straight during the plank bicep curl with weight exercise, look towards the floor, and focus on your breathing.

Variation: Instead of switching hands between each plank bicep curl, repeat the multiple bicep curls on one side before switching to the other side.

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

Starting with this day, the planking exercises make use of weights. The weights used in these planking exercises are dumbbells. I recommend using neoprene hand weights, as they come in various weights and colors.

Most of these planking exercises with weights are variations of regular planking exercises, so make sure the check the originals first.

HOW TO…

1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
2. Pick up the dumbell with one hand and PUNCH forwards.
3. Lower your arm.
4. Position the weight on the floor, and now pick it up with the other hand.
5. Bring your other hand with the weight up and PUNCH forwards.
6. Lower your arm again.
7. During the plank punch with weight exercise, make sure you stay in a straight plank. Keep your core tight and do not let your hips sag.

Note: Make sure you start with a low weight. Even though the weight may feel light, it will make a difference to the exerted effort. After a few repetitions, the weight will start feeling a lot heavier! It is better to start with a light weight and switch to a heavier weight later than to start too heavy and injure yourself.

Variation: Instead of switching hands between each plank punch, repeat the punches on one side before switching.

Goal: Aim to perform plank punches with weights at least 10x (both sides) without resting.