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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, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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