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.

View all exercises

Dumbbell Side Plank Dip instructions

Step-by-step instructions

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.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Mobility

Ladder Four Step Shuffle

The Ladder Four Step Shuffle boosts speed and coordination through a fast stepping pattern. Ideal for toning legs (quads and calves), strengthening the core, and enhancing agility and cardio endurance.

Try it out

Strength

Med Ball Overhead Row To Crunch

Med Ball Overhead Row To Crunch is a compound exercise targeting arms, shoulders, abs, and back. It combines a rowing motion and a crunch with a medicine ball, improving full body strength, posture, and stability.

Try it out

Strength

Med Ball Lunge To Donkey Kick

Discover the dynamic Med Ball Lunge to Donkey Kick exercise which targets thighs, glutes and core. Perfect for enhancing strength, endurance, mobility and balance while boosting lower body strength and cardio fitness.

Try it out

Start your fitness journey today

Enjoying exercises like Dumbbell Side Plank Dip, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.

Work with a trainer