Dumbbell Pull Through Rotation Side-Plank

Setup

1. Begin in a side plank position on your forearm. Ensure your elbow is directly underneath your shoulder to protect your joint.

2. Extend your bottom leg with your foot firmly on the ground. Stack your top foot in front of your bottom foot for balance or keep both stacked if stable.

3. Hold a dumbbell in your top hand, with your arm extended toward the ceiling.

Movement

1. Inhale and initiate the rotation by bringing your top arm down, sweeping it underneath your torso while twisting your chest toward the floor.

2. Keep your hips lifted and stable throughout the movement. Focus on rotating through your thoracic spine (upper back) rather than dropping your hips.

3. Exhale as you return to the starting position, extending your arm back toward the ceiling and realigning your chest with the wall in front of you.

4. Perform all repetitions on one side before switching to the other.