Strength

Dumbbell Side Plank Dip

The Dumbbell Side Plank Dip helps boost core strength, especially obliques. It involves maintaining a side plank posture while dipping and lifting your hip, enhancing balance and stability.
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Dumbbell Side Plank Dip instructions
Step-by-step instructions
1
Start by laying down on your right side with a dumbbell in your left hand and your feet stacked one on top of the other.
2
Lift yourself up using your right elbow and right foot, creating a straight line from your head to your feet.
3
Lift the dumbbell up to the sky, bending at the elbow.
4
Lower your hips down then immediately push them back up to the initial position.
5
Repeat this movement with control for the programmed number of reps before switching sides.
Start by laying down on your right side with a dumbbell in your left hand and your feet stacked one on top of the other.
Lift yourself up using your right elbow and right foot, creating a straight line from your head to your feet.
Lift the dumbbell up to the sky, bending at the elbow.
Lower your hips down then immediately push them back up to the initial position.
Repeat this movement with control for the programmed number of reps before switching sides.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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