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Dumbbell Front Plank Arm Leg Raise

Dumbbell Front Plank Arm Leg Raise

The Dumbbell Front Plank Arm Leg Raise is a challenging and effective exercise that engages the core, shoulders, and glutes while also working on stability and balance. It is a variation of the traditional plank exercise that adds an extra challenge by incorporating the movement of the arms and legs. To perform the Dumbbell Front Plank Arm Leg Raise, you start by assuming a regular plank position with your forearms on the ground and your body in a straight line. Engage your core and maintain a neutral spine throughout the exercise. Instead of keeping your limbs stationary, you will simultaneously raise one arm and the opposite leg off the ground while holding a dumbbell in the raised hand. This exercise targets the deep stabilizing muscles of the core, including the transverse abdominis and internal obliques, which are essential for maintaining good posture and stability. It also works the rectus abdominis (six-pack muscles), as well as the shoulders and glutes. By adding the dumbbell, you increase the resistance on the muscles, promoting strength and muscle development. Incorporating the Dumbbell Front Plank Arm Leg Raise into your routine can help improve your overall core strength, stability, and balance. However, it is important to ensure proper form and technique before progressing to this advanced variation of the plank exercise. Also, remember to start with a weight that challenges you but is still manageable, and gradually increase it as you become stronger and more comfortable with the exercise. Including exercises like the Dumbbell Front Plank Arm Leg Raise in your fitness regimen can help take your core workout to the next level and bring you closer to achieving your fitness goals.


  • Start in a plank position with your hands shoulder-width apart and gripping onto a pair of dumbbells.
  • Engage your core, glutes, and leg muscles to stabilize your body.
  • While maintaining the plank position, simultaneously lift and extend one arm straight out in front of you and lift the opposite leg straight behind you.
  • Hold this position for a few seconds, keeping your body aligned and stable.
  • Lower your arm and leg back down to the starting position.
  • Repeat the movement with the opposite arm and leg.
  • Continue alternating sides for the desired number of repetitions or duration.
  • Remember to breathe steadily throughout the exercise and avoid any excessive arching or rounding of the back.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability.
  • Ensure that your body remains in a straight line from head to toe.
  • Start with lighter dumbbells and gradually increase the weight as you become stronger.
  • Focus on slow and controlled movements to maximize muscle activation.
  • Breathe steadily throughout the exercise, avoiding holding your breath.
  • Keep your shoulders away from your ears and maintain a relaxed neck position.
  • Maintain a slight bend in your elbows to reduce stress on the joints.
  • Add variety to your workout by alternating between lifting the opposite arm and leg.
  • Always listen to your body and modify the exercise if needed to prevent injury.
  • Consistency is key! Practice regularly to see improvement and progress.

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