Dumbbell Plank Pass Through

Dumbbell Plank Pass Through

The Dumbbell Plank Pass Through is a challenging and effective exercise that targets multiple muscle groups in your upper body, core, and shoulders. This exercise requires a pair of dumbbells and a stable surface to perform on. It is a variation of the traditional plank exercise but with an added intensity and coordination component. To perform the Dumbbell Plank Pass Through, start in a high plank position with your body in a straight line from head to toe and your arms shoulder-width apart, gripping the dumbbells. Make sure your wrists are aligned with your shoulders and your core is engaged. From this starting position, you will lift one dumbbell and pass it under your body, from one hand to the other. Then, pass the dumbbell back to the starting hand and continue alternating sides. This exercise challenges your core stability and strength as you maintain the plank position while passing the dumbbell. It also engages your shoulders, arms, and chest muscles in a dynamic and functional manner. The added weight of the dumbbells increases the resistance and allows for greater muscle activation. Incorporating the Dumbbell Plank Pass Through into your workout routine can help improve overall core strength, stability, and shoulder mobility. It can be especially beneficial for athletes involved in sports that require rotational movements, such as golf or tennis. Be sure to start with lighter dumbbells and gradually increase the weight as you become more comfortable and stronger in the exercise. Remember to always maintain proper form throughout the movement and breathe deeply to optimize oxygen intake. As with any exercise, start with a warm-up routine and consult with a fitness professional if you have any underlying medical conditions or concerns. Get ready to challenge yourself and take your plank exercise to the next level with the Dumbbell Plank Pass Through!


  • Start in a high plank position with your hands gripping a dumbbell, while maintaining a straight line from your head to your heels.
  • Keeping your core engaged and your hips stable, lift one hand off the floor while reaching under your body and passing the dumbbell to your other hand.
  • Extend the arm that just received the dumbbell and reach it back under your body to pass the dumbbell back to the hand you started with.
  • Continue passing the dumbbell from hand to hand, making sure to stay stable and avoid any excessive movements or rotation of your hips.
  • Perform the desired number of repetitions while maintaining proper form and control throughout the exercise.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise.
  • Increase the challenge by using heavier dumbbells as you get stronger.
  • Maintain a straight line from your head to your heels during the plank position.
  • Breathe deeply and exhale fully to help stabilize your body.
  • Keep your hips level and avoid any swaying or twisting motions.
  • Start with lighter dumbbells and gradually increase the weight as you build strength.
  • Always warm up before attempting this exercise to prevent injury.
  • Control the movement and avoid any jerking motions when passing the dumbbell between hands.
  • Modify the exercise by performing it on your knees if the full plank position is too challenging.
  • Stay consistent with your training to see progress and improvements over time.


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