Dumbbell Side Plank
The side plank on the forearm with the top arm holding a dumbbell straight up to the ceiling for the whole hold.
How to do it
Setup
On one forearm, elbow under the shoulder, feet stacked, a dumbbell held straight up over the top shoulder.
Steps
- Lift the hips until the body is one line from head to feet.
- Keep the bell stacked over the shoulder, arm locked.
- Hold for the time, lower the hips and switch sides.
Common mistakes
Bell drifting toward the head or the feet: keep the arm vertical over the shoulder. Hips sagging under the extra load: take a lighter bell before the line breaks. Top shoulder rolling back: stack the shoulders and the hips.
Breathing
Steady throughout; never held.
