Plank Lateral Raise
Description
The plank lateral raise holds a high plank and alternately lifts one arm out to the side at shoulder height. It combines the anti-rotation demand of a plank with a lateral raise, building shoulder and core strength simultaneously. Can be done with or without light dumbbells.
Muscle Group
Equipment Required
Plank Lateral Raise Instructions
- Get into a high plank. Set feet wide for stability.
- Shift weight to your left arm.
- Raise your right arm out to the side at shoulder height.
- Hold for 1 to 2 seconds.
- Return to plank.
- Raise your left arm.
- Continue alternating. Minimize hip rotation.
- Aim for 6 to 10 raises per side.
Plank Lateral Raise Form & Visual
Plank Lateral Raise Benefits
- Combines plank with lateral raise
- Builds shoulder and core together
- Anti-rotation core demand
- Scalable with or without dumbbells
- No equipment needed for bodyweight version
- Engaging and challenging
Plank Lateral Raise Muscles Worked
- Lateral deltoid (raising arm)
- Core (anti-rotation)
- Anterior deltoid (support arm)
- Obliques
Plank Lateral Raise Variations & Alternatives
- Shoulder Tap
- Plank Arm Lifts
- Renegade Row (with weight)
- Plank Front Raise
- Bird Dog (from all fours)
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