Dumbbell Plank Rotation | Illustrated Exercise Guide

Primary muscles: Abs, obliques
Secondary muscles: Lower back, shoulders, chest
Equipment: Dumbbells

DUMBBELL PLANK ROTATION INSTRUCTIONS

1. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand.
2. Twist your torso and lift your left hand toward the ceiling.
3. Bring your left hand back to the initial position and repeat on the right side.

PROPER FORM AND BREATHING PATTERN

Lock your wrists to protect the joints, maintain your core engaged and keep your body in a straight line. Breathe out as you twist your torso and lift your hand toward the ceiling, and keep your pelvis level with the floor.

EXERCISE BENEFITS

Planks are a great exercise to strengthen the core and improve your flexibility, posture, and stability. By twisting your torso you’re engaging your upper body, the obliques and you’re firing up the core to an even greater degree. This helps you strengthen the lateral ab wall, the chest, the shoulders and also the transverse abdominal muscle.

DEMONSTRATION

SETS AND REPS

Choose a light pair of dumbbells and do 10 to 16 reps to complete a set. If you’re a beginner start with elbows planks and side planks to acquire proper exercise form.

CALORIES BURNED

To calculate the number of calories burned doing the dumbbell plank rotation, enter your weight and the duration of the exercise:

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Superman
Knee hugs
Frog crunches
Plank leg lifts