Core · Dumbbell
Dumbbell Plank Pass Through Push Up
How to do the dumbbell plank pass through push up, 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
- HorizontalPush
- Mechanic
- Compound
How to do it
Start in a high plank with a dumbbell positioned beside one hand and your feet wider than your hips. Perform a push-up, then at the top reach one hand under your body to drag the dumbbell across to the other side. Keep your hips square and core braced through both the press and the pass-through.
- 1Your core resisting rotation as you reach across to drag the weight
- 2Your chest and triceps driving the push-up portion
- 3Your hips staying level and square through the pass-through
Common mistakes
- Letting your hips rock or twist as you reach under
- Flaring your elbows wide or sagging through the lower back
- Rushing the drag instead of moving the weight with control
Muscles worked
The dumbbell plank pass through push up mainly works the upper abs, lower abs, and obliques, with the triceps, mid chest, front delts, forearms, upper chest, and glutes assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- TricepsSupport
- Mid ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Upper ChestSupport
- GlutesSupport
- LatsMinor
- QuadsMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the dumbbell plank pass through push up 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.