Core · Dumbbell
Dumbbell Plank Pass Through
How to do the dumbbell plank pass through, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Set up in a high plank with a dumbbell on the floor just outside one hand. Bracing your core, reach the opposite hand under your body, grab the dumbbell, and drag or pass it through to the other side, then repeat in the other direction.
- 1Feel your obliques and deep core resist the urge to twist
- 2Keep your hips locked and level as the weight crosses
- 3Press hard through the supporting hand to stay stable
Common mistakes
- Do not let your hips rock or rotate as you reach
- Avoid letting your lower back sag toward the floor
- Do not flare your hips up into a pike
Muscles worked
The dumbbell plank pass through mainly works the lower abs and obliques, with the forearms, upper abs, front delts, triceps, mid chest, lats, lower back, upper traps, mid traps, quads, glutes, side delts, and hip flexors assisting.
- Lower AbsPrimary
- ObliquesPrimary
- ForearmsSupport
- Upper AbsSupport
- Front DeltsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Mid TrapsSupport
- QuadsSupport
- GlutesSupport
- Side DeltsSupport
- Hip FlexorsSupport
Kovo programs the dumbbell plank pass through for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.