Incline Plank Through the Needle with a Dumbbell
Adds load and rotation to an incline plank for greater core and shoulder demand.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: core & obliques. Secondary: shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Set up in an incline plank with hands on a bench, holding a dumbbell in one hand.
- Thread the weighted arm under the body (through the needle).
- Return to the starting position with control.
- Keep the hips stable.
- Complete reps then switch sides.
Equipment
- Dumbbells
- Bench
Coaching tips
Benefits
Adds load and rotation to an incline plank for greater core and shoulder demand.
Common mistakes
Avoid letting the hips rotate excessively or sag.
Make it harder
Increase dumbbell weight or lower the incline.
Make it easier
Perform without the dumbbell.
Breathing
Exhale as you thread the arm through.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
Plank Single Arm Overhead Pulldown
Intermediate · 3 sets × 10-12 each armHyperextension Side Crunch with Lat Stretch
Intermediate · 3 sets × 10-12 each sideSide Plank Knee Tuck to Extension Off Stool
Advanced · 3 sets × 8-10 each sideSwimmers Prone Double Leg Frog Kick
Intermediate · 4 sets × 20 repsL Sit Water Bottle Overhead Press to Deep Crunch
Advanced · 4 sets × 20 repsHead and Knees Around the World with Water Bottle
Intermediate · 3 sets × 8-10 each directionGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.