Plank arm lifts
Expert Advice
Keep your hips stable and avoid rotating your body to maintain tension on the core and lats.
How-to-do Steps
- Start in a standard plank position with your forearms on the ground and your body in a straight line.
- Engage your core and lift one arm off the ground, extending it forward.
- Hold for a moment, then lower your arm back to the plank position.
- Alternate with the other arm.
- Repeat for the desired number of repetitions or time.
Track Plank arm lifts in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Plank arm lifts primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Lats30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Plank arm lifts work?
Plank arm lifts primarily targets the Abs. Secondary muscles involved include Lats. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Plank arm lifts?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Plank arm lifts suitable for beginners?
Yes, Plank arm lifts is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
