Dumbbell Side Plank (VERSION 2)
Begin in a side plank position with your forearm on the ground and a dumbbell in the other hand.
- Stack your feet on top of each other or stagger them for stability.
- Lift your hips off the ground, forming a straight line from head to heels.
- Hold the dumbbell with your top hand and extend it towards the ceiling.
- Engage your core and maintain the position for the desired duration.
How to perform the Dumbbell Side Plank (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Side Plank (VERSION 2) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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