Bear Plank Dumbbell Pull-Through

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique
• Transversus Abdominis

Helps

• Serratus Anterior
• Latissimus Dorsi
• Rectus Abdominis

Holds

• Deltoid
• Gluteus Medius
• Rectus Femoris
• Triceps

Equipment

• Dumbbells

Technique

1. Start on hands and knees with a dumbbell on the floor just outside one hand.
2. Lift the knees an inch off the floor so you balance on hands and toes, back flat.
3. Reach under your body with the far hand, grab the dumbbell and drag it to the other side.
4. Put the hand back down and repeat with the other hand.

Cues

• Keep the hips level; do not let them tip toward the reaching side.
• Widen the feet for more stability.

Common mistakes

• Rocking the hips up and to the side as one hand lifts.
• Letting the knees touch down.
• Rounding the back or dropping the head.

Alternatives

• Plank Shoulder Tap
• Plank
• Dead Bug