How to do the Dumbbell Side Plank
- Lie on your side, forearm down and elbow under your shoulder.
- Rest a dumbbell on your top hip with your top hand.
- Lift your hips, creating a straight line from head to ankles.
- Hold this position steadily, breathing normally, then lower down.
Full technique — 6 steps
- Lie on one side with your elbow under your shoulder and forearm flat on the floor.
- Hold a dumbbell in your top hand and rest it on your top hip.
- Keep your legs straight with one foot resting on top of the other.
- Lift your hips until your body forms a straight line from head to heels.
- Push your forearm into the floor and keep your hips lifted without letting the torso rotate.
- 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
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
- This exercise Dumbbell Side Plank
Too hard for now? Start with the Side Plank.
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).
