Plank Pull Through
The plank pull through is a press-up position exercise where you drag a dumbbell under your body from one side to the other without letting your hips twist. It trains your abs and obliques to resist rotation, with your lats and anterior delts helping to move the weight. It suits beginners who can already hold a solid plank and lifters who want a harder core exercise than a standard plank.
Muscles worked
The Plank Pull Through mainly works your abs and obliques, with your lats and anterior delts helping.
Setting up
- Place a single dumbbell flat on the floor. A hex dumbbell is best because it won't roll. Start light, around 2-6 kg.
- Get into a high plank (press-up position) with your hands under your shoulders and the dumbbell just outside one hand, level with your fingers.
- Set your feet wider than shoulder-width, in trainers on a non-slip floor. The wider stance makes it much easier to stay square.
- Brace your abs as if you were about to be nudged in the stomach, and keep your body in one straight line from head to heels.
How to do the Plank Pull Through
- Start in a high plank with the dumbbell on the floor outside your left hand. Push the floor away and brace your abs.
- Shift a little weight onto your left hand so it takes the load, keeping your hips level.
- Reach your right hand underneath your chest and take hold of the dumbbell.
- Slowly drag the dumbbell along the floor under your body until it is outside your right hand, without letting your hips swing or rise.
- Let go of the dumbbell and place your right hand back on the floor, then pause for a second to check you are steady.
- Reach your left hand under your body, grab the dumbbell and pull it back to the left side. This is one rep on each side.
- Carry on alternating sides, moving smoothly and keeping your hips pointing at the floor.
Form tips
- Imagine a glass of water balanced on your lower back. Your hips should stay level enough that it wouldn't spill when you reach.
- Brace your abs before you reach, and keep that tension on throughout the pull.
- Push the floor away through your supporting hand so your upper back stays broad and your chest doesn't sink between your arms.
- Keep your ribs pulled down towards your hips so your lower back doesn't sag.
- Slide the dumbbell on the floor rather than lifting it, and move slowly. Slower reps make your obliques work harder.
Common mistakes
Hips twisting or swinging
Widen your feet and use a lighter dumbbell. Brace your abs before each reach and move slowly enough that your hips stay pointing at the floor.
Hips piking up or sagging
Reset into a straight line from head to heels before every rep. Pull your ribs down and keep your abs tight so your lower back doesn't dip.
Rushing and yanking the dumbbell
Treat the drag as a controlled pull, not a flick. If you have to jerk the weight to move it, it is too heavy.
Feet too close together
Take your feet wider than shoulder-width to create a stable base. Once you can stay square, you can bring them in slightly to make it harder.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps per side with a challenging dumbbell you can still pull through without twisting, resting 90-120 seconds between sets |
|---|---|
| Build muscle | 3 sets of 10-12 reps per side with slow, controlled pulls, resting 60-90 seconds between sets |
| Fat loss and general fitness | 2-3 sets of 10-12 reps per side with a light to moderate dumbbell, resting 45-60 seconds, either on its own or as part of a circuit |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Plank Pull Through alternatives
Machine taken, or want some variety? These work the same main muscles.
Plank Pull Through FAQs
What weight dumbbell should I use for plank pull throughs?
Start with 2-6 kg and choose a weight that lets you keep your hips level on every rep. If your body twists as the dumbbell moves, go lighter. Increase the weight only when your reps look identical on both sides.
How do I make the plank pull through easier?
Widen your feet, use a very light dumbbell, or do it from your knees with your body still in a straight line from head to knees. You can also practise the movement with no weight until your hips stay steady.
What muscles does the plank pull through work?
It mainly works your abs and obliques, which stop your body rotating as you reach. Your lats and anterior delts help to drag the dumbbell and support your upper body.
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