What is Plank With Arm Front Raise?

The Plank With Arm Front Raise is an easy calisthenics move in which you hold a rigid plank and alternately lift each arm forward. It primarily targets the core and shoulders, while challenging balance and shoulder stability — suitable for beginners progressing to harder variations.

How to Do Plank With Arm Front Raise

  1. Set hands under shoulders: Begin on hands and knees with hands under shoulders; walk knees back, tuck toes and lift knees off the floor into a stable plank position.
  2. Engage your core: Tense quads, squeeze glutes, draw your belly button up and press palms down to create a straight, rigid line from heels to head.
  3. Shift weight slightly: Shift weight slightly toward the supporting hand to prepare balance before lifting the opposite arm; keep hips and shoulders square and level.
  4. Lift arm forward: Slowly lift one arm straight to shoulder height, reaching forward while avoiding rotation or dropping the hips; breathe steadily throughout the movement.
  5. Return and repeat: Lower the hand back under your shoulder with control, re-center your weight, then shift and repeat on the other side for the desired reps.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Plank With Arm Front Raise?

This exercise strengthens the core and shoulders while improving balance, anti-rotation control and scapular stability. It also trains coordinated breathing and full-body tension useful for other calisthenics movements and daily stability.

What are common mistakes to avoid?

Common errors include sagging or piked hips, rotating the torso, lifting the arm too fast or too high, and holding your breath. Maintain a rigid plank, move slowly, and cue glutes and core to stay stable.

How can I progress or regress this exercise?

Regress by performing the move from the knees, using an incline surface, or reducing range of motion. Progress by increasing hold time, adding tempo control, using a single-arm plank hold, or incorporating light resistance or instability.