Dumbbell Front Plank Arm Raise

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders, holding a light dumbbell in one hand.
2. Place your feet wider than shoulder-width apart to create a stable base and prevent your hips from swaying.
3. Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.

How to do it

1. While keeping your hips perfectly square to the floor, exhale and lift the dumbbell straight out in front of you until your arm is parallel to the ground.
2. Pause for a second at the top of the movement, focusing on maintaining total body tension to resist rotation.
3. Inhale as you slowly lower the dumbbell back to the starting position under control.
4. Switch the dumbbell to the other hand and repeat the movement, alternating sides for the duration of the set.

Form checklist

• Keep hips level; do not let them tilt or rotate toward the ceiling as you lift the weight.
• Maintain a neutral spine; avoid arching the lower back or dropping the head.
• Keep the supporting arm's elbow slightly unlocked to engage the shoulder stabilizers.
• Control the weight throughout the entire range of motion without using momentum.

Pro tips

• Imagine a glass of water sitting on your lower back; your goal is to lift the weight without spilling a drop.
• Push the floor away actively with your supporting hand to maximize serratus anterior activation and shoulder stability.

Make it harder

• Narrow your foot stance to decrease your base of support and significantly increase the core stability demand.
• Slow down the lowering phase to a 3-second count to increase time under tension for the deltoids and obliques.

Frequently asked

What muscles does the dumbbell front plank arm raise work?

The dumbbell front plank arm raise primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell front plank arm raise?

The dumbbell front plank arm raise uses dumbbell.

Is the dumbbell front plank arm raise good for beginners?

The dumbbell front plank arm raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Decline Shoulder TapIntermediate · abs, deltoids, and obliques
• Dumbbell Lateral Raise PlankIntermediate · abs, deltoids, and obliques
• Inchworm Front Arm TapIntermediate · abs, deltoids, hamstrings, and obliques
• Jumping Air Bike Arm SwingIntermediate · abs, calves, deltoids, and obliques