Front Plank With Arm Lift
Description
The front plank with arm lift is a plank variation where you hold a high plank position and alternately lift one arm off the floor at a time, reaching forward. The single-arm lift creates significant anti-rotation core demand and engages the shoulders alongside the core.
Equipment Required
Front Plank With Arm Lift Instructions
- Get into a high plank position on your hands and toes. Hands directly under shoulders. Body straight from heels to head.
- Brace your core hard. Squeeze your glutes.
- Slowly lift your right hand off the floor and reach it forward at shoulder height.
- Keep your hips perfectly level. Do not let them rotate or tilt.
- Hold for one to two seconds.
- Lower your right hand back to the floor under control.
- Lift your left hand with the same form. Continue alternating.
- Perform 6 to 10 lifts per arm per set. Move with control.
Front Plank With Arm Lift Form & Visual
Front Plank With Arm Lift Benefits
- Adds significant anti-rotation core demand
- Engages the shoulders and serratus anterior
- Trains hip and core stability
- More challenging than a static plank
- No equipment needed
- Excellent core finisher
Front Plank With Arm Lift Muscles Worked
- Rectus abdominis
- Obliques (anti-rotation)
- Anterior deltoid
- Serratus anterior
- Gluteus maximus and medius
- Triceps brachii (supporting arm)
Front Plank With Arm Lift Variations & Alternatives
- Front Plank with Leg Lift
- Front Plank (static)
- Plank Push-Up Row
- Renegade Row
- Bird Dog Plank (opposite arm and leg)
