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How to do it
- Lie on your side with the feet stacked and the bottom elbow under the shoulder.
- Hold one dumbbell in the top hand in front of the torso.
- Brace the abs and glutes, then lift the hips until the body forms a straight line.
- Keep the shoulders and hips stacked without rotating forward or back.
- Hold the line, breathing steadily, without letting the hips drop.
- Lower under control, switch sides, and repeat.
Common mistakes
- Letting the hips sag toward the floor, which dumps the load out of the obliques.
- Rotating the torso forward or back so the stack collapses.
- Setting the elbow in front of or behind the shoulder.
- Holding the breath instead of bracing with a steady exhale.
Muscles worked
- Primary
- Abs
- Secondary
- Front DeltsGlutes
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Dumbbell Side Plank work?
- Mainly the abs. It also works the front delts and glutes.
- What equipment do you need for the Dumbbell Side Plank?
- It uses dumbbells. Without it, the Reverse Crunch and the V-Up train the same muscles the same way.
- Is the Dumbbell Side Plank good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bird Dog.