High Plank Arm Raise Tutorial
The high plank arm raise is a core stability exercise performed from a high plank on your hands while lifting one arm straight ahead at a time. It challenges your abs, shoulders, and glutes to resist rotation as your base of support changes.
This move is best for intermediate trainees who already have a solid plank. Focus on slow, controlled lifts, minimal hip sway, and strong bracing. If you are searching for a how to guide or a clear tutorial on proper technique, this breakdown covers setup, instructions, and progression.
Benefits
- Builds anti-rotation core strength
- Improves shoulder stability
- Enhances full-body plank control
- Reinforces proper bracing technique
- Challenges balance and coordination
- Transfers well to push-ups and lifts
Setup & Starting Position
Begin on the floor in a high plank position with your hands flat under your shoulders. Your arms are straight, elbows locked but not hyperextended, and fingers spread to grip the floor.
Extend your legs straight behind you with your toes tucked under. Place your feet about hip-width apart, or slightly wider if needed, to improve stability while learning. Your body should form a straight line from head to heels.
Gently tuck your pelvis so your ribs stay stacked over your hips. Squeeze your glutes and tighten your abs as if preparing to be tapped in the stomach.
Quick setup tip: Before lifting an arm, shift just enough weight into the supporting hand and opposite foot to stay balanced without leaning.
How To Do High plank arm raise (Step-by-step)
- Set up in a high plank on hands with legs straight.
- Brace your core and squeeze your glutes.
- Shift weight slightly into your left hand and right foot.
- Lift your right arm straight ahead to shoulder height.
- Pause briefly while keeping hips and shoulders level.
- Lower the right hand back to the floor with control.
- Re-brace and shift weight to the opposite side.
- Lift your left arm straight ahead.
- Lower slowly and return to a stable plank.
- Continue alternating arms for the set.
Form Cues
- Hands under shoulders
- Press the floor away
- Hips stay level
- Glutes tight
- Slow, quiet hand placement
- Neck long, eyes down
Breathing & Bracing
Proper breathing keeps this exercise controlled and protects your lower back. Before each arm raise, take a small inhale through your nose to prepare.
As you lift one arm, exhale slowly through your mouth while tightening your abs. Think about drawing your ribs down toward your hips without flattening or rounding your back.
Maintain gentle tension rather than holding your breath. A simple rhythm is inhale as the hand is on the floor, exhale during the lift, then inhale again once the hand returns.
Your brace should feel like a firm cylinder around your waist. If you notice your breath stopping or your hips shifting, reset the plank before continuing.
Common Mistakes
- Hips twisting side to side, fix by widening your feet and slowing down.
- Raising the arm too high, fix by stopping at shoulder height.
- Locking the elbows hard, fix by keeping a soft bend.
- Looking forward, fix by keeping eyes down.
- Rushing reps, fix by using a controlled tempo.
How It Should Feel
Good signs: You feel steady tension in your abs, shoulders working to support you, and glutes engaged to keep your hips level. Each arm lift feels deliberate, not shaky.
Another positive sign is being able to place your hand down quietly, showing control rather than dropping into the floor.
Warning signs: Sharp pain in the shoulders, wrists, or lower back means stop immediately. Excessive hip sway or arching in the lower back shows loss of control.
If you feel it mostly in your neck, relax your shoulders and lengthen your spine. If your lower back takes over, shorten the set, re-brace, and squeeze your glutes harder.
Alternative Names
plank arm raise, high plank shoulder raise
Variations
Easier
- High plank arm raise with wide feet: Perform the same movement but step feet wider for more stability.
- Short range arm raise: Lift the hand only a few inches off the floor.
Harder
- Slow tempo high plank arm raise: Take 3 to 4 seconds to lift and lower each arm.
- High plank arm raise with pause: Hold the arm at shoulder height for 2 to 3 seconds.
Sample Workout
Core Stability Session
- High plank arm raise, 3 sets of 8 to 10 reps per side
Rest 45 seconds - Side plank hold, 3 sets of 20 to 30 seconds per side
- Dead bug, 3 sets of 8 reps per side
Use this exercise early in the workout while fresh to focus on perfect technique.
Progression Plan
Week 1: Perform 3 sets of 6 to 8 reps per side. Use a steady tempo and focus on eliminating hip movement. Rest 45 to 60 seconds between sets.
Week 2: Increase to 8 to 10 reps per side. Begin slowing the lift and lower to about 2 seconds each.
Week 3: Add a 2-second pause with the arm raised. Reduce rest to 30 to 45 seconds.
Progress when you can complete all reps with level hips and controlled breathing. If form slips, repeat the week rather than adding difficulty.
FAQ
How many reps should I do?
One rep equals lifting one arm. Perform equal reps on each side.
Should my feet be together or apart?
Slightly apart is recommended to control rotation.
Is this exercise about strength or balance?
It trains both, with an emphasis on core anti-rotation strength.
Can I bend my knees?
No, keep legs straight to match the intended plank variation.
Summary
The high plank arm raise is a powerful way to build real-world core stability and shoulder control using only your bodyweight. When done with focus and patience, it strengthens the link between your upper and lower body.
Prioritize control over speed, keep your hips quiet, and breathe with intention. Over time, this exercise will make your planks stronger and improve performance in many other movements.
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