# Dumbbell Side Plank

A forearm side plank holding a dumbbell on your top hip. Trains the obliques to keep the trunk from bending sideways, and the dumbbell lets you add load instead of only adding time.

- Intermediate · Isometric
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-elbow-side-plank/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-side-plank/

## Muscles worked

- Obliques: 9/10
- Abs: 5/10
- Lower back: 4/10

## How to do the Dumbbell Side Plank

1. Lie on your side, forearm down and elbow under your shoulder.
2. Rest a dumbbell on your top hip with your top hand.
3. Lift your hips, creating a straight line from head to ankles.
4. Hold this position steadily, breathing normally, then lower down.

### Full technique — 6 steps

1. Lie on one side with your elbow under your shoulder and forearm flat on the floor.
2. Hold a dumbbell in your top hand and rest it on your top hip.
3. Keep your legs straight with one foot resting on top of the other.
4. Lift your hips until your body forms a straight line from head to heels.
5. Push your forearm into the floor and keep your hips lifted without letting the torso rotate.
6. Hold the position while breathing steadily, then lower and switch sides.

## Common mistakes

- Letting hips sag downward
- Torso rotating toward the floor
- Shoulder collapsing into the ear
- Letting the dumbbell roll you backward

## Form cues

- Drive forearm into floor
- Keep hips fully lifted
- Keep dumbbell on hip
- Don't rotate open

## How much to do

- **Strength**: 3–4 sets of 15–30 reps · rest 1 min · 2 reps in reserve
- **Muscle growth**: 2–3 sets of 20–40 reps · rest 1 min · 2–3 reps in reserve
- **Endurance** (good fit): 2–3 sets of 30–60 reps · rest 45 s · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Side Plank](https://seto.fit/exercises/side-plank/) — 35% of bodyweight
- **This exercise: Dumbbell Side Plank — 45% of bodyweight**

## Quick answers

### What muscles does the Dumbbell Side Plank work?

Primary: Obliques 9/10. Also works: Abs 5/10, Lower back 4/10.

### When should I do the Dumbbell Side Plank in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Dumbbell Side Plank?

Strength: 3–4 sets of 15–30 reps, rest 1 min, 2 reps in reserve. Muscle growth: 2–3 sets of 20–40 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Dumbbell Side Plank?

Side Plank (35% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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