FlexDumbbell Plank Drag (Pull-Throughs)
Muscles worked
- External Oblique
- Transverse Abdominis
- Internal Oblique
- Posterior Deltoid
- Latissimus Dorsi
- Serratus Anterior
- Gluteus Medius
- Rectus Femoris
- CategoryCore
- Default target3 sets × 12–15 reps per side
- EquipmentDumbbells
- Movement patternCore
- Training stylesHypertrophy
Technique
Setup
Set up in a high plank with feet wider than hip-width and a dumbbell on the floor just outside your right hand.
Movement
Reach your left hand under your torso, grab the dumbbell, and drag it across until it sits outside your left shoulder. Replace your hand and repeat with the right.
Form Tip
This is anti-rotation work — keep your hips and shoulders square to the floor, as if balancing a glass of water on your lower back.
Increase Difficulty
Narrow your feet to shrink your base of support.
Decrease Difficulty
Perform from your knees instead of your toes.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.