Dumbbell Drag
The dumbbell drag is a plank-based core exercise that targets the abs through anti-rotation resistance. By dragging a dumbbell beneath the body, it challenges core stability and shoulder strength simultaneously.
How to do it
- Start in a high plank position with a dumbbell placed outside your right hand.
- Engage your core and keep your hips level throughout the movement.
- Reach under your body with your left hand and drag the dumbbell to the left side.
- Return your left hand to the plank position and stabilize.
- Repeat in the opposite direction, dragging the dumbbell back with your right hand.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your hips completely level as you reach.
- Spread your fingers wide and press the floor away.
- Brace your core as if expecting a gentle tap on the stomach.
- Move the dumbbell with controlled, steady speed.
Breathing: Inhale to prepare in the plank position, and exhale steadily as you reach across to drag the dumbbell.
Common mistakes
- Letting your hips rotate from side to side, which reduces core activation and puts stress on the lower back.
- Placing your feet too close together, making it very hard to balance while you reach.
- Rushing the movement, which relies on momentum rather than your core strength.
Muscles worked
Primary: abs. Secondary: shoulders, triceps, chest.
Suggested sets & reps
Get fitter
3 sets × 10 total drags, rest 60 s
Lose weight
3 sets × 10–12 total drags, rest 45–60 s
Build muscle
3–4 sets × 8–10 total drags, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or check with a professional.
- If you have lower back strain, reduce your range of motion or choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my hips keep swaying?
Widen your feet further apart to create a more stable base of support, and slow down your movement.
How heavy should the dumbbell be?
Start with a light weight so you can focus entirely on keeping your torso stable without twisting.
Can I do this exercise on my knees if planks are too hard?
Yes, starting from a kneeling plank is a great way to build initial core strength before moving to your toes.