Dumbbell Front Plank Arm Leg Raise
The dumbbell plank bird dog: one arm lifts its bell forward while the opposite straight leg rises behind, then the other pair.
How to do it
Setup
High plank on two dumbbells under the shoulders, feet hip-width apart.
Steps
- Lift one bell forward and the opposite leg behind together.
- Hold both level with the body for a beat.
- Lower them and switch to the other pair.
Common mistakes
Lifting the leg higher than the hips: level with the body is enough. Twisting toward the free side: brace so both hips point at the floor. Rushing the swap: set the bell down before the next lift.
Breathing
Exhale on the raise, inhale lowering.
