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Dumbbell Plank Pass Through

Step by step instructions, muscle activation and variants for the Dumbbell Plank Pass Through.

MediumAbsUpper chest

About this exercise

The dumbbell plank pass through is a core stability exercise performed in a high plank position. A dumbbell is placed on the floor and passed from one hand to the other underneath the torso, forcing the core to resist rotation with each pass. The exercise trains anti-rotation stability, shoulder endurance, and total-body tension simultaneously.

How to Perform

  • Assume a high plank position with your hands shoulder-width apart and a single dumbbell placed just outside your left hand
  • Brace your core, glutes, and legs to create a rigid body line from head to heel
  • Reach your right hand under your torso to grab the dumbbell and slide it across to the right side
  • Return your right hand to the floor, then reach your left hand under to retrieve the dumbbell
  • Keep your hips as level as possible throughout — resist any tilting or rotating
  • Continue passing the dumbbell back and forth for the prescribed reps

Muscle Activation

Primary
AbsUpper chestMiddle chestObliquesTrapezius
Secondary
TricepsGlutesRear shouldersFront shouldersSide shouldersMiddle backOuter thighs

About the Dumbbell Plank Pass Through

The Dumbbell Plank Pass Through is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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