Plank Arm Lifts
Description
Plank arm lifts (also called plank reaches) are a plank variation where you alternately lift one arm straight forward while maintaining a perfectly stable plank position. The arm lift creates a powerful anti-rotation challenge for the core, building elite trunk stability.
Equipment Required
Plank Arm Lifts Instructions
- Get into a high plank position with hands shoulder-width apart, body in a straight line.
- Brace your core hard. Engage your glutes.
- Slowly lift your right arm straight forward at shoulder height. Reach forward like Superman.
- Keep your hips perfectly still. Do not let them rotate or bounce.
- Hold for 1 to 2 seconds at the top.
- Lower your right arm and place it back on the floor.
- Lift your left arm in the same way. Continue alternating.
- Move slowly. Anti-rotation control is the goal.
Plank Arm Lifts Form & Visual
Plank Arm Lifts Benefits
- Builds elite anti-rotation core stability
- Develops shoulder strength and stability
- Trains balance under load
- No equipment needed
- Easy to scale by adjusting arm height
- Useful for athletic core training
Plank Arm Lifts Muscles Worked
- Core (heavy anti-rotation)
- Obliques
- Anterior deltoid (lifting arm)
- Triceps brachii (planted arm)
- Serratus anterior
- Gluteus maximus
Plank Arm Lifts Variations & Alternatives
- Plank Shoulder Tap
- Plank Push-Up Row
- Plank with Reach and Row
- Plank with Leg Lift
- Bird Dog (similar pattern)
