Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • News
    • Bodybuilding
    • Strongman
    • Powerlifting
    • Armwrestling
    • CrossFit
    • Results
    • Arnold Classic
    • Mr. Olympia
    • 2025 WSM
  • Workouts
    • Training
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Muscle Groups
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Mobility & Stretching
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Reviews
    • Food Facts
  • Calculators
  • More
    • Forum
    • Strength Standards
    • DIY
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Home » Exercise Guides
Evidence Based
Evidence Based Research
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. We are committed to providing our readers with evidence-based information that is grounded in the latest scientific research.
Read Our Editorial Process

Plank Pull-Through: Target Your Core and Glutes Effectively

Spice up your plank sessions with the plank pull-through. Learn everything there is to know about this exercise.

Written by Vidur Saini

Updated by Andrew Peloquin NFPT-CPT

Last Updated on11 August, 2024 | 5:39 AM EDT

Ask Question?

Planks are undoubtedly one of the most effective ab exercises. They are isometric exercises that require you to hold your body in one position and squeeze your target muscles as hard as possible for optimal muscle stimulation.

Since static exercises don’t require muscle contraction and extension, they don’t overburden your joints. Planks help improve your core strength, stability, endurance, stamina, and aesthetics and put you on a fast track to building a shredded six-pack. 

Although planks are an incredibly effective ab exercise, most lifters dread them. The reason, you ask? They are boring. We’ll go as far as to say they are the most boring exercise. Holding a plank for 10 seconds can feel like an eternity. In these 10 seconds, you can’t help but think about the things you have been procrastinating on and how these planks add to them. You cut short your plank session, vowing to complete your pending chores, only to find yourself doing cable crunches. 

If you can relate to the sentences above and feel like they are written by your soul brother, know this — they are. 

What might work for one trainer might not work for the other. In this case, it is clear that isometric exercises are not for everyone. You, however, must not shun planks altogether. We have found the perfect dynamic plank variation that incorporates moving weights — the plank pull-through. 

In this article, we cover everything you need to learn about the plank pull-through to get the best bang for your buck. You’ll discover this exercise’s correct form, benefits, target muscle groups, common mistakes, and best variations and alternatives. 

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

What is a Plank Pull-Through?

Plank pull-through is a plank variation that combines dynamic and static exercises. It requires holding a plank while moving a dumbbell under your body from side to side. 

If you’ve ever done the conventional plank before, you’d know it is anything but easy. Although you’re not moving in this exercise, you work extremely hard to stabilize your body. 

The plank pull-through takes it a step further. This exercise requires moving a dumbbell under your body while holding a plank. Besides engaging your core, the plank pull-through works your shoulders, biceps, back, glutes, and hamstrings. 

Like the standard plank, you must not let your hips drop during this exercise. From head to heels, your body should be in a straight line. Furthermore, don’t rush through the reps. Use a slow and deliberate movement and follow a full ROM. 

By the time you finish this exercise, you’ll be questioning why you couldn’t contend with the conventional plank and wanted a more challenging variation.

What muscles do pull throughs work? Pull throughs are an effective exercise that primarily targets the posterior chain, which includes the gluteal muscles, hamstrings, and lower back muscles. This exercise is beneficial in improving hip hinge mechanics, enhancing hip and lower back strength, and promoting overall stability in the posterior chain. Additionally, pull throughs can contribute to improved core stability as your abdominal muscles work to maintain proper form during the movement.

Muscles Worked During Plank Pull-Through

The plank pull-through is a compound exercise that works the following muscles:

Abs

Your core is the primary target muscle of the plank pull-through. Besides your abs, this exercise engages your obliques as it requires reaching across your body with each rep. It is like combining planks with Russian twists. 

Biceps

The plank pull-through requires you to move a dumbbell from one side of your body to the other. The catch is that you can’t drag the weight across your body. You must lift it, and it shouldn’t touch the floor during the transfer. Lifting the dumbbell and pulling it across your body will engage the biceps.

Shoulders

The shoulders, especially the rear deltoids, are engaged as you pull the dumbbell across your body. The exercise’s pull-through movement resembles a rear delt fly, stimulating your posterior deltoids. Ensure that you are pulling through your elbows for optimal rear delt stimulation. 

Back

The pulling movement engages your lats and rhomboids. As you lift heavier, you’ll experience greater back stimulation. Use a high plank position for more back engagement and limit biceps recruitment. 

Glutes and Hamstrings

You must contact your glutes and hamstrings while holding a plank to maintain your position and feel a better core engagement. Holding a plank for extended periods can fire up your glutes and hamstrings. 

Benefits of Plank Pull-Through

Adding the plank pull-through to your exercise regimen entails the following advantages:

Makes Planks More Interesting

Planks can get very boring very quickly. Once you’ve mastered the movement and are over the learning curve, you’re just counting the days until you’ve built a half-decent core and can stop doing this exercise. Using additional resistance and a pull-through movement on the plank can reignite your love affair with the exercise and make it a constant in your training regimen. 

Improve Core Strength and Stability

Planks are incredibly effective in improving your core strength and stability, which can result in better balance. Since you’ll be moving a dumbbell from one side of your body to the other, this exercise will also help improve your hand-eye coordination. 

Compound Exercise

This variation adds a dynamic aspect to the conventional plank, turning the isolation exercise into a compound movement. Besides the core, the plank pull-through works your biceps, back, shoulders, glutes, and hamstrings. [1]

Low-Impact

Like the conventional plank, the plank pull-through is a low-impact exercise, as you’ll be on all-fours for most of this exercise. This plank variation doesn’t stress your joints, tendons, and ligaments. 

Improves Posture

Many people spend a good chunk of their day hunched over their phones or computer screen, which leads to a rounded back. The plank requires you to hold your body in a straight line throughout, which can help fix your posture. 

Get Fitter, Faster

Level Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!

Please wait...
You're In! Let's Crush Your Fitness Goals Together

Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.

How To Do a Plank Pull-Through

This is how to perform the plank pull-through with the correct form:

Steps:

  1. Lie prone on the floor.
  2. Place a dumbbell on your left side so its handle is parallel to your body.
  3. Place your elbows under your shoulders and lift yourself off the floor.
  4. Your lower arms should be parallel to each other, and your legs should be extended behind you. Balance your body weight on your toes. This is known as the low plank position.
  5. Ensure that your body, from head to heels, is in a straight line throughout the exercise.
  6. Lift your right arm off the floor and grab the dumbbell with an underhand grip.
  7. Lift the dumbbell and pull it to your right side.
  8. Place your right arm back in its original position.
  9. Repeat with your left hand.
  10. Alternate between sides for the recommended reps.

Plank Pull-Through Tips:

  1. Keep your hips and core stable while moving the dumbbell from one side of your body to the other.
  2. Lifting your hips slightly to accommodate the dumbbell movement is expected. The dumbbell shouldn’t graze your body during the exercise. It should move smoothly between you and the floor.
  3. Avoid twisting your body while performing the pull-throughs, as it removes tension from your core and puts it on your back.
  4. Ensure that the dumbbell doesn’t touch the floor as you move it across your body.
  5. Keep your head neutral throughout the exercise. Looking ahead can put unnecessary strain on your neck.
  6. Beginners can perform this exercise in a high plank position. It will, however, emphasize your back more than the low plank variation, as your lats will move through an extended range of motion.

In This Exercise:

  • Target Muscle Group: Abs
  • Secondary Muscle Groups: Shoulders, Biceps, Back, Glutes, and Hamstrings
  • Type: Strength
  • Mechanics: Compound
  • Equipment: Dumbbell
  • Difficulty: Beginner
  • Best Rep Range: 15-20 Reps (Each Side)

Common Mistakes While Performing a Plank Pull-Through

Avoid the following errors during the plank pull-through:

Going Too Heavy

Many lifters let their egos get the better of them while performing the plank pull-through. Using more weight than you can handle will cause you to lose your balance while performing this exercise. Use a weight you can control with the perfect form for the recommended reps.

Turning To The Side

Your body should remain parallel to the floor throughout the exercise. Avoid twisting your torso to move the weight. Turning to your sides will result in greater back engagement and subpar core gains. 

Dopping Your Hips

It is a classic planking mistake. A weak core results in sagging hips, which removes tension from your abs and puts it on your lower back. Your body should be in a straight line throughout the exercise. 

Conversely, it is okay to lift your hips slightly to make space for the dumbbell to pass; however, you shouldn’t abuse this leeway and form a bridge. Lifting your hips too high will put greater stress on your shoulders.

Half Reps

Many folks rush through the reps while performing the plank pull-through and drop the dumbbell under their chest. You must place the weight under your elbow. Half reps are usually the result of a weak core or lifting too heavy. 

Not Locking Out Your Elbows

This is a common issue in the high plank variation of this exercise. Soft elbows can make the movement unstable. You must lock out your elbows to avoid the chances of turning to your sides during the exercise. 

Variations and Alternatives of Plank Pull-Through

Use these plank pull-through variations and alternatives to add variety to your training regimen:

Resistance Band Plank Pull-Through

This is a unilateral variation of the plank pull-through that helps keep constant tension on your muscles throughout the exercise. It also aids in fixing muscle and strength imbalances. Plus, the band pull-through significantly enhances the range of motion and stimulates your triceps. 

Steps:

  1. Tie a resistance band to the bottom of a sturdy object like a squat rack.
  2. Assume a plank position with your left side toward the pole. You should be about one foot away from the pole.
  3. Grab the end of the band with your right hand using a neutral grip. When taut, the band should be close to your left elbow.
  4. Pull the band to your right side by driving through your right elbow. Your right elbow should be parallel to the floor at the top.
  5. Extend your elbow so your arm is in a straight line.
  6. Slowly return to the starting position.
  7. Repeat for recommended reps before switching sides.

Pro Tip: Lifters tend to lose their balance during the triceps extension part of the movement. Avoid this from happening by keeping your core and glutes braced. 

Renegade Row

The renegade row is an incredibly effective exercise to build a solid back while strengthening your core. It involves performing dumbbell rows while holding a plank. 

Steps:

  1. Get into a high plank position while holding a dumbbell in each hand; your hands should be under your shoulders and your legs extended behind you.
  2. Maintain your body in a straight line throughout the exercise.
  3. Lift the right dumbbell off the floor and row it to your side.
  4. Slowly return to the starting position.
  5. Repeat on the left side.
  6. Alternate between sides for the recommended reps.

Pro Tip: Don’t twist while lifting the dumbbell to your side. Keeping your torso parallel to the floor results in optimal back and core stimulation. 

Check out our complete renegade row guide here!

Side Plank

The side planks work your core and obliques. You’ll also feel it in your shoulders if you hold it for extended periods. 

Steps:

  1. Lie on your left side on the floor. Your legs should be stacked.
  2. Plant your left elbow under your chest and place your lower arm in front of your body, so it is perpendicular to your torso.
  3. Rest your right arm on your side.
  4. Lift your hips off the floor. Your body should be in a straight line.
  5. Hold for the recommended time.
  6. Switch sides.

Pro Tip: You could take some stress off your side and hold the plank for longer by raising your top arm toward the ceiling. 

Check out our complete side plank guide here!

Shoulder Tap Plank

The shoulder tap plank is a plank variation that can help improve your balance and stability. It might look easy, but it will leave you with a nasty pump. 

Steps:

  1. Get into a high plank position with your hands under your shoulders and your legs extended behind you.
  2. Your body should be in a straight line throughout the exercise.
  3. Lift your right hand off the floor and tap your left shoulder.
  4. Return to the starting position.
  5. Repeat with your left hand.
  6. Alternate between sides for recommended reps.

Pro Tip: Maintain a neutral shoulder position while performing shoulder tap planks. Avoid pushing your shoulders forward or back and down. 

Up-and-Down Plank

The up-and-down planks deliver a full-body workout and will smoke your abs.

Steps:

  1. Start in a high plank position.
  2. Lift your right hand off the floor and place your right elbow in its place.
  3. Repeat on your left side.
  4. Return to the high plank position, starting with your right side.
  5. Repeat for recommended reps.

Pro Tip: Maintain a constant cadence while performing the up-and-down plank for optimal results. 

Wrapping Up

The plank pull-through adds a dynamic aspect to the conventional static exercise, adding to the exercise’s appeal. Beginners should do three sets of 10 reps on each side of this exercise. On the other hand, intermediate and advanced lifters should do 3-5 sets of 15-20 reps on each side. Use a weight that will allow you to complete the recommended reps with the perfect form.

Make your core workouts more interesting using the plank pull-through variations and alternatives mentioned above. You must do at least two core workouts weekly to build a cover page-worthy midriff. Best of luck!

References

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.
  1. Gottschall JS, Mills J, Hastings B. Integration core exercises elicit greater muscle activation than isolation exercises. J Strength Cond Res. 2013 Mar;27(3):590-6. doi: 10.1519/JSC.0b013e31825c2cc7. PMID: 22580983.

Interested in measuring your progress? Check out our strength standards for Cable Crunch, Dumbbell Row, Squat, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Vidur will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Core Exercise Guides
Previous Post

YouTuber IShowSpeed Narrowly Escapes Injury on Bench Press: ‘I Almost Died’

Next Post

Scissor Kicks: Tone Your Abs and Strengthen Your Core

Vidur Saini

Vidur Saini

Vidur is an ACE-certified personal trainer, writer, and editor at FitnessVolt.com. He has been lifting since 2007 and loves sharing his hard-earned knowledge and passion for strength sports with anyone who lends him an ear. An expert at giving unsolicited advice, his writings benefit the readers and infuriate the bros. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.

Related

Dorian Yates
Bodybuilding

Dorian Yates Shares His Mr. Olympia Bodyweight Ab Routine Inspired by Bruce Lee

Core Pelvic Floor Workout 10 Minutes
Training

Goodbye Sit-Ups: This 10-Minute Routine Targets Your Core and Pelvic Floor Together

Wall Bear Hold Core Workout
Training

Forget Planks: Why the Wall Bear Hold Is the Core Move You Didn’t Know I Needed

Charles Glass
Bodybuilding

Charles Glass Reveals His 5 Favorite Ab Exercises That Shape the Core and Build ‘Real Definition’

Charles Glass
Bodybuilding

‘Godfather of Bodybuilding’ Charles Glass Names Best Protein Source and #1 Exercise to Build Muscle

Jay Cutler Abs Tips
Bodybuilding

Jay Cutler Offers Tips for Sculpting Abs: ‘Remember You’re Trying to Condition Them, Not Build Muscle’

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Dennis James Says Only ‘Best in the World’ Belong at Mr. Olympia: ‘Narrow It Down to 10 or 15’

Forget the Gym: Get Visible Abs at Home With This 3-Move Bodyweight Workout

Bodybuilder Erin Stern Reveals 8 Simple Swaps to Burn Belly Fat Faster

Breon Ansley Confirms Plan to Compete in Classic Physique at 2025 Olympia After 212 Attempt Falls Through

Arnold Schwarzenegger Reveals If GLP-1 Weight Loss Drugs Destroy Your Muscle

Bodybuilder Dennis Wolf Still Ripped at 46, Discusses His Health in Retirement

Fitness Volt

At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.

For inquiries, please contact us at:
Email: [email protected]

About Us | Careers | Contact Form

Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • WSM
  • Powerlifting
  • CrossFit
  • Workouts
  • Exercises
  • Training
  • Reviews
  • Nutrition
  • Discussion Forum

More

  • Calculators
  • Fasting
  • Mastering The Deadlift
  • Workout Plans
  • At-Home Workouts
  • Programs
  • Supplements
  • Newsletter
  • Review Process
  • Accessibility
  • Advertise
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • News
    • Bodybuilding
    • Powerlifting
    • Strongman
    • Armwrestling
    • CrossFit
    • Results
    • Mr. Olympia
    • 2024 WSM
    • Arnold Classic
  • Forum
  • Workouts
    • Training
    • Workout Plans
    • Muscle Groups
    • Celebrity Workouts
    • Programs
    • Mastering The Deadlift
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Reviews
    • Food Facts
  • Fitness Calculator
  • More
    • DIY
    • Strength Standards
    • Motivation
    • Videos

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.