Dumbbell Side Plank Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Dumbbell Side Plank Raise

Step by step instructions, muscle activation and variants for the Dumbbell Side Plank Raise.

HardCoreObliques

About this exercise

The dumbbell side plank raise combines an isometric side plank hold with a lateral dumbbell raise, simultaneously challenging the obliques and the lateral deltoid. Supporting your body in a side plank while raising the dumbbell demands stability throughout the shoulder and lateral core. This exercise builds anti-lateral-flexion strength and shoulder endurance.

How to Perform

  • Lie on your side and prop yourself up on one forearm with your body in a straight line from head to feet
  • Hold a dumbbell in your top hand resting against your thigh
  • Lift your hips off the floor so your body forms a straight plank position
  • Keeping your hips stable, raise the dumbbell upward in a lateral arc until your arm is approximately parallel to the floor
  • Slowly lower the dumbbell back to your thigh with control
  • Hold the plank position throughout and complete all reps before switching sides

Muscle Activation

Primary
CoreObliques
Secondary
GlutesSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Side Plank Raise

The Dumbbell Side Plank Raise 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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