Lying Dumbbell Pass-Through

Abs, CoreDumbbell

A core stability exercise where you pass a dumbbell overhead from hand to hand while lying flat. It teaches the trunk to keep a flat spine as the arms move dynamically overhead.

How to do it

1Lie on your back, knees bent, and press your lower back firmly into the floor.

2Hold a light dumbbell in one hand with both arms extended straight up over your chest.

3Reach the arm with the dumbbell overhead toward the floor without letting your lower back arch.

4Return to the center, pass the dumbbell to the other hand, and repeat overhead.

5Keep constant tension in your abs throughout the entire set.

Common mistakes

Arching your lower back off the floor as your arm goes overhead, disengaging the core.

Passing the dumbbell too quickly, losing control of the movement.

Using a weight that's too heavy, compromising shoulder stability.

Breathing

Inhale as you lower the dumbbell overhead. Exhale as you bring it back to center and transfer the weight.

Make it harder or easier

To regress, drop the weight or shorten the overhead range of motion.

To progress, hold your knees elevated at a 90-degree angle.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.