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Plank Pull-Through

In a plank, drag a dumbbell from one side to the other with the opposite hand.

IntermediateDumbbell3 × 8/side
Plank Pull-Through demonstration thumbnail — Plank Pull Through Tutorial - Proper Form and Technique
CoreDumbbell

Plank Pull-Through

Demo · Runna

Verified Plank Pull-Through demonstration by Runna. Click to play.

How to do the Plank Pull-Through

  1. 1Hips level
  2. 2Reach under the body
  3. 3Don't rotate the shoulders

Benefits of the Plank Pull-Through

  • Builds strength and size in the core under sustained isometric tension
  • Also trains obliques as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services