Side Plank Pull
Description
The side plank pull combines a side plank hold with a rowing or pulling motion of the top arm. You hold a side plank while reaching your top arm under your body and then pulling it back up and open, building oblique strength with upper back and shoulder work.
Equipment Required
Side Plank Pull Instructions
- Get into a side plank on your right forearm. Body in a straight line.
- Extend your left arm toward the ceiling.
- Reach your left arm under your body — threading it between your torso and the floor.
- Pull your left arm back up and open to the ceiling by rotating your torso.
- Continue the reach-and-pull for the desired reps.
- Maintain the side plank throughout.
- Complete reps, then switch sides.
- Aim for 8 to 12 reps per side.
Side Plank Pull Form & Visual
Side Plank Pull Benefits
- Combines side plank with rotational movement
- Builds oblique strength with thoracic mobility
- Develops anti-lateral flexion core
- No equipment needed
- Engaging dynamic plank variation
- Improves thoracic rotation
Side Plank Pull Muscles Worked
- Obliques (anti-lateral flexion)
- Rectus abdominis
- Posterior deltoid and trapezius (pulling motion)
- Gluteus medius (hip stabilizer)
- Core (stabilizer)
Side Plank Pull Variations & Alternatives
- Side Plank (static)
- Side Plank with Rotation
- Side Plank Hip Dip
- Thread-the-Needle
- Side Plank Row (with dumbbell)
