How: To do a dumbbell pull-through, get into a plank position, with a dumbbell beside you, for this example, the dumbbell is on the right. Staying solid in the plank, with your core muscles engaged, move your left hand underneath your body to grab the dumbbell and move it to your left-hand side.

Place your dumbbell or kettlebell on your left side. Lift your right arm and grab the dumbbell or kettlebell using an overhand grip. Lift it, pull it to your right side (by grasping it underneath you across your torso), and return your right arm to the original position. Pause briefly, then repeat steps 3 to 4 with your left arm for a full rep.

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.