In the plank elbow raise with weight, the lift of the arm is horizontal rather than vertical. This will train the upper-arm and shoulder muscles.
HOW TO…
- Position yourself into a High Plank position. Position the dumbbell next to your hands.
- Pick up the dumbbell with one hand and pull up your hand and elbow.
- Your hand, elbow, and shoulder should be at the same height in the lifted position.
- Hold for a second, and then lower the arm again.
- Put the weight on the floor, and position your hand in the original plank position.
- Repeat the plank elbow rais with weight on the other side.
Note: Try to limit the movement of the hips. The body will tend to automatically lift the left hip if you lift your left arm. Minimize the core movement as much as possible, just enough to keep your balance in the one-arm plank.
Variation: If the exercise is too difficult at first, spread your legs a bit more and place your feet further apart. This will help keep the balance when you plank on one arm.
Goal: Aim to perform the plank elbow raise with weight at least 10x (both sides) without resting. You can do the 10 repetitions on one side and then switch, or alternate between arms with each repetition.