Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Plank Arm Raises
Core · None · Primary muscle: Rectus Abdominis
Active
Difficulty3/5
Repetitions1–100
Sets1–20
Tempo2-1-2
Rest60s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Begin in a stable high plank with your hands beneath or slightly wider than your shoulders and your feet set wide enough for balance.
- Brace your core and glutes, maintain a straight line from your head to your heels, and keep both hips square to the floor.
- Shift your weight slightly without rotating your torso or moving excessively from side to side.
- Lift one straight arm forward until it is approximately aligned with your torso while keeping the supporting shoulder stable.
- Lower your hand under control and fully re-establish the high plank.
- Repeat with the opposite arm and continue alternating while maintaining proper plank alignment.
Muscle focus
Muscles
Primary: Rectus Abdominis
Coaching
Tips
- Count each individual arm raise as one repetition.
- Use a wider foot position to create a more stable base and reduce hip rotation.
- Reach long through the raised arm rather than lifting it excessively high.
- Move slowly and press firmly through the supporting hand.
Technique check
Common mistakes
- Rotating the hips or shoulders as the arm lifts.
- Raising the hips excessively to make the movement easier.
- Sagging through the lower back and losing core tension.
- Shifting the body excessively from side to side.
- Lifting the arm too high and arching the back.
- Rushing the arm change before re-establishing a stable plank.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 60 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes