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Plank With Dumbbell Rotation 101 Video Tutorial

Gym Advanced Variation Core Exercise

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Plank With Dumbbell Rotation
Plank With Dumbbell Rotation

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Dumbbell

Fitness Level

Intermediate

Variations

None

Alternatives

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Plank With Dumbbell Rotation is a dynamic core exercise that effectively targets the abs while also engaging secondary muscle groups such as the obliques, lower back, shoulders, and chest. Performing this exercise involves assuming a plank position with hands gripping a dumbbell placed under the chest. From this position, the individual rotates their torso and lifts the dumbbell towards the ceiling, extending the arm fully. This rotational movement engages the obliques and core muscles to stabilize the body while also recruiting muscles in the shoulders and chest to control the weight. By incorporating the dumbbell rotation into the plank, this exercise adds an extra challenge to the traditional plank, promoting improved core strength, stability, and overall muscle coordination.

How to Perform

  1. Start by assuming a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.

  2. Place a dumbbell on the ground under your chest, parallel to your body, with one hand gripping the handle of the dumbbell.

  3. Engage your core muscles to stabilize your body and prevent your hips from sagging or lifting too high.

  4. Inhale and then exhale as you rotate your torso to the side, lifting the dumbbell towards the ceiling with your arm fully extended.

  5. Keep your hips and shoulders squared to the ground throughout the rotation to maximize the engagement of your obliques and core muscles.

  6. Pause briefly at the top of the movement, focusing on squeezing your abs and maintaining stability.

  7. In a controlled manner, lower the dumbbell back down to the starting position while simultaneously rotating your torso back to the plank position.

  8. Repeat the rotation on the opposite side, lifting the dumbbell with the other hand and rotating your torso in the opposite direction.

  9. Continue alternating sides for the desired number of repetitions, ensuring smooth and controlled movements throughout.

  10. Focus on breathing rhythmically throughout the exercise, exhaling as you rotate and lift the dumbbell, and inhaling as you return to the plank position.

  11. Maintain proper form and alignment throughout the exercise, avoiding any excessive twisting or arching of the back.

  12. Choose an appropriate weight dumbbell that challenges your muscles without compromising form or causing strain, allowing for gradual progression as you build strength and proficiency in the exercise.

  13. After completing the set, take a moment to stretch and relax the muscles, focusing on deep breathing to promote recovery and prevent muscle tightness or soreness.

Tips

  1. Start in a plank position with hands directly under shoulders and body forming a straight line.

  2. Grip a dumbbell placed under the chest with one hand and extend the other arm.

  3. Engage core muscles to stabilize hips and prevent sagging or lifting.

  4. Rotate torso to the side, lifting dumbbell towards ceiling with arm fully extended.

  5. Keep hips and shoulders squared to the ground to engage obliques and core effectively.

  6. Pause at the top of the movement, focusing on squeezing abs and maintaining stability.

  7. Lower dumbbell back to starting position while rotating torso back to plank position.

  8. Alternate sides, lifting dumbbell with each hand and rotating torso in opposite direction.

  9. Breathe rhythmically throughout the exercise, exhaling as you rotate and lift, inhaling as you return to plank.

  10. Maintain proper form and alignment, avoiding excessive twisting or arching of the back to prevent injury and maximize effectiveness.

How Not to Perform

  1. Avoid lifting the dumbbell too heavy; choose a weight that allows you to maintain proper form and control throughout the movement to prevent strain and injury.

  2. Do not rush through the exercise; perform each rotation with slow and controlled movements to maximize muscle engagement and effectiveness.

  3. Avoid sagging or lifting your hips too high during the plank position; maintain a straight line from head to heels to effectively target the abs and prevent strain on the lower back.

  4. Do not let your shoulders collapse or round forward; keep them stabilized and squared to the ground to engage the chest and shoulders effectively while minimizing strain.

  5. Avoid excessive twisting of the torso; focus on rotating from the waist while keeping the hips and shoulders stable to target the obliques and prevent unnecessary strain on the lower back.

  6. Do not hold your breath; remember to breathe steadily and rhythmically throughout the exercise to optimize oxygen flow and maintain energy levels.

  7. Avoid using momentum to lift the dumbbell; rely on the strength of your core and obliques to perform the rotation, rather than swinging the weight.

  8. Do not neglect to engage your core muscles throughout the entire movement; focus on contracting the abs to stabilize your body and support the rotation.

  9. Avoid overarching or rounding your back; maintain a neutral spine alignment throughout the exercise to prevent strain on the lower back and maximize effectiveness.

  10. Do not neglect proper warm-up and stretching before performing the exercise; this helps prepare your muscles for the workout and reduce the risk of injury.

Variations

Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.

Alternatives

Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.

EQUIPMENT

Body Weight

EXECUTION

Compound

FITNESS LEVEL

Beginner