Also known as: arm raise plank, plank arm raise, alternating arm plank, single-arm plank reach, front arm plank

What is Plank With Arm Front Raise?

The Plank With Arm Front Raise is a bodyweight plank variation where you alternately lift an arm forward to challenge shoulder stability and core control. It primarily targets the core and shoulders and is rated easy, suitable for beginners building balance and anti-rotation strength.

How to Do Plank With Arm Front Raise

  1. Get into plank: Start on hands under shoulders, walk feet back, tuck toes and lift knees off floor to hold a rigid high plank.
  2. Brace your core: Tense quads, squeeze glutes and draw the belly button up to create a solid straight line from heels to head.
  3. Shift weight slightly: Shift weight onto your right hand, keep hips level and avoid rotating the torso before initiating the arm raise.
  4. Raise arm forward: Slowly lift the left arm to shoulder height straight in front of you, maintaining plank alignment and controlled breathing.
  5. Lower and repeat: Lower the hand back under the shoulder, shift weight, then raise the opposite arm. Alternate slowly for desired reps with control.

Muscle Groups

Core, Shoulders

Description

Start off on your hands and knees with your hands set underneath your shoulders. Then walk your knees back out behind you, tuck your toes and pick your knees up off the floor into Plank position.

Make your body as rigid as you can from your feet to your head to keep it in a straight “plank-like” shape side on. Do this by tensing your quads to lift your knee caps up your thighs, squeezing your glutes together, bracing your core and drawing your belly button up away from the floor, whilst at the same time pressing down into the floor with your hands.

Whilst maintaining this strong plank position, shift your weight slightly to your right and then lift up your left arm up to shoulder height so that it is reaching out in front of you. Aim to keep your hips and shoulders level whilst balancing on one arm. Then return your left hand to the floor below your shoulder. Shift your weight over to the left and then raise your right arm up and out in front of you.

Keep alternating arms slowly, and with control for the duration of the exercise.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Plank With Arm Front Raise?

This exercise strengthens core stability, improves shoulder endurance, and trains anti-rotation control. It enhances balance and posture while reinforcing proper plank mechanics, making daily pushing and overhead movements safer and more stable.

What are common mistakes when doing this exercise?

Common mistakes include rotating or dipping the hips, lifting the arm too quickly, placing hands too wide, and holding the breath. Focus on level hips, slow controlled arm lifts, neutral neck, and steady breathing to avoid strain and loss of stability.

How can I progress or modify the Plank With Arm Front Raise?

Modify by performing the move from knees or an incline for less load, or shorten reach. Progress by increasing hold time, performing single-leg plank raises, adding a light wrist weight, or using an unstable surface to further challenge stability and strength.