Dumbbell T-hold

The dumbbell T-hold is a static exercise that primarily targets the obliques, although it also works the shoulders and upper back. It involves holding a dumbbell in the air while in a side plank position. It is usually performed for timed holds, although it can be performed dynamically for reps as a plank with dumbbell rotation.


  1. Strengthens obliques and lateral hip muscles
  2. Builds shoulder stability and thoracic spine mobility
  3. Teaches multiple muscle groups to contract in coordination
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Dumbbell T-hold Images


Dumbbell T-hold Instructions

Dumbbell T-hold muscle diagram