How to Do
How to Do Side Plank Dumbbell Raise
Each side plank dumbbell raise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this side plank dumbbell raise.
Beginning
Beginning Side Plank Dumbbell Raise
Step 1: Once you're able to perform this exercise balanced on your forearm and knees, you can increase the intensity by straightening the knees so that your feet, knees, hips, and shoulders are in line. Instead of your knees, elevate your body using only your forearm and the side of your right foot. This lengthens the lever and increases the amount of resistance. Step 2: Once you've mastered step 1, you can make the exercise even more challenging. Lie on your side as usual, but place a dumbbell on the ground directly in front of your pectoral muscles. Again, lift your body utilizing your forearm and the side of your right foot. At the same time, pick up the dumbbell with your left hand, and with your left arm straight, raise the dumbbell in an arc until your arm, shoulder, and torso are aligned.
Movement
Side Plank Dumbbell Raise Movement
1. Lie on your right side, and make sure that your shoulder, hip, and knees form a straight line. Place your forearm on the ground with your elbow bent at 90 degrees, and stack your shoulder directly over your elbow.
2. With your knees in line with your shoulders and hips, fold your lower legs behind you at about 90 degrees.
3. Tighten your abdominals to support your spine then lift your body weight onto your forearm and the side of your right knee. In this position, your shoulder, hips, and knees will form one straight line. You should not be sagging at the waist. Your spine should be straight, and at no point should your back be arched or rounded.
4. Hold the position for the specified length of time then slowly lower your body back to the start position. Keep the movement controlled, and your abdominals taut. Avoid slumping towards the ground. Repeat for the specified number of repetitions before switching sides.
Benefits
Side Plank Dumbbell Raise Benefits
Perform this exercise at home or in the gym. This exercise will challenge your core, and build stability and strength. In addition, it will build up stability in the shoulder joint. Strength and stability in the core and shoulders are important for good performance in most sports.
