Rotate + resist / Advanced
Dumbbell Plank Drag
Train the trunk and shoulder girdle to resist rotation while one hand moves an external load.
01 / Set up
Build the position.
- Begin in a high plank with a wide foot position and place one light dumbbell outside a hand.
- Brace, push the floor away, and establish a stable shoulder and trunk position.
02 / Execute
Do the work.
- Reach the opposite hand under the body and drag the dumbbell across the floor.
- Place the hand down before the pelvis rotates or the supporting shoulder loses control.
- Repeat toward the other side with a slow drag rather than lifting the weight.
Useful cues
Build a wide base
Drag, do not lift
Keep the belt buckle quiet
03 / Troubleshoot
Common ways it drifts.
- Choosing a load that must be lifted instead of dragged
- Rotating the hips to create extra reach
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
3 evidence notes / 4 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Trunk-control transfer is mixed.
A systematic review of 24 studies found mixed direct performance results and noted that core-stability work was often embedded inside broader training programs.
- Sports Medicine via PubMedSystematic review
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26 - 04The Effects of Isolated and Integrated Core Stability Training on Athletic Performance Measures
Sports Medicine via PubMed
Systematic review / Accessed 2026-07-26
Connected training