Side Plank Pull

Side Plank Pull


This exercise involves starting in a side plank position and then pulling a weight or resistance band towards your body, engaging your oblique muscles and upper back. It is a challenging exercise that targets multiple muscle groups.

Muscle Group

Equipment Required

Side Plank Pull Instructions

  1. Start in a side plank position with your elbow on the ground and your body in a straight line.
  2. Hold a dumbbell in your top hand and extend your arm straight up towards the ceiling.
  3. Lower the dumbbell down towards your hip, keeping your elbow close to your body.
  4. Return the dumbbell to the starting position and repeat for the desired number of reps.
  5. Switch sides and repeat the exercise on the other side.

Side Plank Pull Form & Visual

Side Plank Pull

Side Plank Pull Benefits

  • Improves cardiovascular health
  • Increases agility and coordination
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Improves bone density
  • Can be done anywhere with minimal equipment
  • Can be modified for different fitness levels

Side Plank Pull Muscles Worked

  • Obliques
  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Erector spinae
  • Gluteus medius
  • Gluteus minimus

Side Plank Pull Variations & Alternatives

  • Side plank with row
  • Side plank with lateral raise
  • Side plank with bicep curl
  • Side plank with tricep extension
  • Side plank with front raise