Day 98 – Plank Side Arm Raise with Weight

Plank Side Arm Raise with Weight

Plank Side Arm Raise with Weight

The plank side arm raise with weight is very similar to the forward arm raise with weights. Both are side-plank exercises with a dumbbell to train your arms and core.

HOW TO…

  1. Position yourself into a Side Plank position. Position the dumbbell in front of you on the floor.
  2. Pick up the dumbbell with the hand that is not resting on the floor.
  3. Stretch the arm with the dumbbell on top of your body. Do not let the arm (or hand) rest on your hips, keep it slightly elevated.
  4. Now slowly raise the arm with the dumbbell while keeping it straight. Lift it until the arm is vertical.
  5. Hold for a second and then slowly lower the arm again to the horizontal position.
  6. Repeat the plank side arm raise with weight several times and then switch to the other side.

Note: For side planking exercises it is recommended to use a yoga mat to prevent elbow injuries. If you do not have a yoga mat, a folder towel can also be used. Just make sure it does not slide on the surface.

Variation: Too difficult? Try the exercise without weights first.

Goal: Aim to perform the side arm raise at least 10x without resting before switching to the other side.

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