Plank Pull-Through
Primary
Core
Secondary
Shoulders, Lats
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Plank Pull-Through is a solid intermediate-level isometric hold in the functional category. Use for advanced plank work for optimal results.
Everything You Need to Know About the Plank Pull-Through
The Plank Pull-Through is a intermediate difficulty exercise that targets your Core and Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced plank work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Plank Pull-Through
Primary
Secondary
Stabilizers
Plank Pull-Through form guide
- 1
Start in high plank with a weight beside you.
- 2
Reach under your body with opposite hand.
- 3
Grab the weight and pull it to the other side.
- 4
Place weight down on opposite side.
- 5
Alternate sides for optimal results.
- 6
Keep hips stable throughout.
What are the best tips for the Plank Pull-Through?
Anti-rotation challenge.
Keep hips from rotating.
Use moderate weight.
Wider stance is easier.
What are common Plank Pull-Through mistakes to avoid?
Hips rotating instead of staying square.
Losing hip position during the Plank Pull-Through shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Weight too heavy for optimal results.
Loading more weight than you can control on the Plank Pull-Through forces compensatory movement patterns that bypass your Core. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Moving too fast and losing control of the movement.
Rushing through the Plank Pull-Through reduces the time your Core spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Plank Pull-Through right for you?
Intermediate lifters looking to progress their training.
How to Program the Plank Pull-Through
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 60s.
What are good alternatives to the Plank Pull-Through?
Other Variations
- Kettlebell Pull-Through
- Plank Drag
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank Pull-Through — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips stable.
- Use appropriate weight.