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…
- Position yourself into a Side Plank position. Position the dumbbell in front of you on the floor.
- Pick up the dumbbell with the hand that is not resting on the floor.
- 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.
- Now slowly raise the arm with the dumbbell while keeping it straight. Lift it until the arm is vertical.
- Hold for a second and then slowly lower the arm again to the horizontal position.
- 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.