Plank arm lifts

Instructions

1
Start in a prone plank position with forearms on the ground, elbows directly under shoulders, body forming a straight line from head to heels, core engaged and neutral spine maintained
2
Press through forearms and toes to establish a stable base, keep shoulders packed and away from ears, engage abdominal muscles by drawing navel toward spine, maintain neutral head position
3
From plank position, extend one leg behind you while keeping the opposite leg planted, simultaneously reach the opposite arm overhead, creating a long diagonal line through the body, control the movement with core tension
4
Return extended arm and leg to starting plank position by pulling elbow and knee together toward center of body, complete all repetitions on one side before switching to the opposite side
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus, Transversus Abdominis, Rectus Femoris, Iliopsoas
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Plank arm lifts because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Back, Waist region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Back, Waist injuries by reinforcing connective tissue strength.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back, Waist.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Exercise Variations

  • Dumbbell Plank arm lifts
  • Cable Plank arm lifts
  • Banded Plank arm lifts

Beginner Tips

If you are new to the Plank arm lifts , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions