Single Arm Plank with Arm Raise and Lift
Removing one point of contact in the plank while raising the arm builds anti-rotation core strength
Core & AbsAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: Core and shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 5 sets × 8-10 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Get into a forearm or high plank position with your body in a straight line
- Step 2: Brace your core to prevent any rotation in your hips
- Step 3: Lift one arm and extend it forward and slightly up
- Step 4: Hold briefly while keeping the hips square
- Step 5: Return the arm down and repeat, then switch sides
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Removing one point of contact in the plank while raising the arm builds anti-rotation core strength
Common mistakes
Letting the hips rotate or sag when the supporting arm raises
Make it harder
Slow the arm raise or hold it longer at the top
Make it easier
Perform the plank on your knees instead of your toes
Breathing
Breathe steadily while bracing the core throughout the raise
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 each sideGeneral 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.