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Plank Arm Lifts

Plank Arm Lifts

Plank Arm Lifts is an advanced core strengthening exercise that targets multiple muscles in your upper body and core. This exercise is a fantastic way to improve your stability, posture, and overall strength. To perform Plank Arm Lifts, you start in a traditional plank position with your forearms and toes touching the ground. Your body should form a straight line from your head to your heels. Once you are in proper plank position, you will begin to lift one arm off the ground, extending it straight out in front of you while maintaining a steady balance. Hold this position for a few seconds, ensuring that your core muscles are engaged. Slowly lower your arm back down to the starting position, and repeat the same movement with the opposite arm. Continue alternating arms for the desired number of repetitions. Plank Arm Lifts primarily target your abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. The exercise also engages your shoulder muscles, specifically the deltoids and trapezius, while simultaneously activating your triceps and biceps. By incorporating Plank Arm Lifts into your workout routine, you can develop a strong and stable core, improve your upper body strength, and enhance your overall athletic performance. Remember, it's important to maintain proper form throughout the exercise to maximize its benefits and prevent any potential injuries. Start with a modified version if you are new to core exercises or are recovering from an injury. As you progress, gradually increase the intensity and duration of the exercise.


  • Start in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to toe.
  • Engage your core and stabilize your body.
  • Lift one arm off the ground, extending it straight out in front of you.
  • Keep your hips level and your body steady as you hold for a few seconds.
  • Lower your arm back down to the starting position.
  • Repeat the movement with the other arm.
  • Continue alternating arms for the desired number of repetitions or time.
  • Remember to breathe throughout the exercise and maintain proper form.
  • Perform this exercise at a controlled pace and focus on stability.

Tips & Tricks

  • Engage your core muscles throughout the exercise.
  • Keep your spine neutral and avoid sagging or arching your back.
  • Focus on maintaining proper form rather than lifting heavy weights.
  • Start with a shorter duration and gradually increase the time as you build strength.
  • Breathe steadily and avoid holding your breath during the exercise.
  • For an added challenge, try performing the arm lifts with wrist weights.
  • Avoid jerking or swinging your arms; instead, perform slow and controlled movements.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • If you experience any pain or discomfort, stop the exercise and consult a professional.
  • Include plank arm lifts in a well-rounded workout routine to target both your core and upper body muscles.

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