Side plank arm raise: how to do it, muscles worked and variations
Dynamic side plank that adds shoulder mobility to oblique control.
- Main muscles
- Obliques, Quadratus lumborum
- Secondary muscles
- Deltoid, Rectus abdominis, Gluteus medius
- Equipment
- Bodyweight
- Variations
- 2
All 2 variations
Side plank with rotation
Side plank in which the free arm passes under the trunk and returns toward the ceiling, adding rotation to the oblique work.
Form. In a forearm side plank, pass the free arm under your body rotating the trunk and open it back up toward the ceiling without the hips dropping; switch sides.
Common mistake. Letting the hips drop during the rotation, moving only the arm without turning the trunk, or going fast.
Side plank with arm raise
Forearm side plank where the free arm lifts to challenge the obliques, shoulder and scapular stability.
Form. Push your forearm into the floor, keep your hips raised and move the free arm without losing the line from shoulders to ankles.
Common mistake. Dropping the hips, turning the chest toward the floor, shrugging the supporting shoulder, or raising the arm with momentum.
Other exercises for the same muscles
