Day 93 – Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

Plank Lateral Arm Raise with Weight

In the plank lateral arm raise with weight, the dumbbell is used again to train your arms and shoulders. This exercise is more difficult, since the extended arm challanges the balance of the planking position.

HOW TO…

  1. Position yourself into a High Plank position. Position the dumbbell next to your hands.
  2. Pick up the dumbbell with one hand and lift your arm while keeping it straight.
  3. Raise the arm until it is at the same height as your shoulders. Try to keep a 90 degree angle with your body.
  4. Hold for a second, and then slowly lower your arm again.
  5. Position the weight on the floor, and then pick it up with the other hand.
  6. Repeat the lateral arm raise on the other side.

Note: You can use either one dumbbell and move it from one hand to the other, or use two dumbbells and position them next to each hand.

Variation: Instead of switching hands between each plank tricep row, repeat the tricep rows on one side before switching. Be aware that your planking pose will be harder to hold since the extended arm with weight disrupts the balance more than the other arm lift planking exercises.

Goal: Aim to perform the plank lateral arm raise with weight at least 10x (both sides) without resting.

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