BMARCHAI Open the free app

forearm plank to pike position feet in olympicring

Strengthens forearms, core

ArmsBeginnerStrengthIsometric

At a glance

Muscles workedPrimary: forearms
Muscle groupArms
DifficultyBeginner
TypeStrength · Isometric
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for forearm plank to pike position feet in olympicring.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens forearms, core

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More arms exercises

Lying Overhead Pulley Tricep Extension

Intermediate · 3 sets × 10-12 reps

Bent Over Bicep Curl with Weight Plate

Intermediate · 3 sets × 12-15 reps

Forearm Wrist Pronation

Beginner · 3 sets × 12-15 reps

Brachialis Bicep Curl

Intermediate · 3 sets × 10-12 reps

Water Bottle Tricep Extension on Situp Bench P2

Beginner · 3 sets × 10-12 reps

Cable Overhead Tricep Pushdown

Beginner · 4 sets × 12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.