Elbow Hold Side Plank with Half Hand Raise
The elbow hold side plank with half hand raise is a bodyweight side plank variation that adds an arm raise to increase the demand on the obliques and shoulder stabilizers. The partial hold intensifies muscle engagement along the lateral core.
How to do it
- Set up in a side plank position on your forearm with your body in a straight line.
- Raise your top arm straight toward the ceiling.
- Slowly lower the raised arm halfway down and hold for 2-3 seconds.
- Raise the arm back to the vertical position and repeat.
- Complete the desired repetitions before switching to the other side.
Form cues
- Stack your feet or stagger them slightly for balance.
- Keep your hips lifted away from the floor.
- Engage your core to maintain a straight line from head to heels.
- Move your arm with control during the half raise.
Breathing: Inhale to prepare, exhale as you lift and lower the arm, and maintain steady, controlled breathing throughout the hold.
Common mistakes
- Letting your hips sag toward the floor, which reduces work on your obliques and strains your shoulder.
- Rushing the arm raise and hold, which reduces time under tension and core stability.
- Rolling your top shoulder forward, which compromises balance and upper body alignment.
Muscles worked
Primary: obliques. Secondary: abs, delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 controlled arm raises per side, rest 45–60 seconds
Lose weight
3 sets × 20–30 seconds per side, rest 45 seconds
Build muscle
3–4 sets × 8–10 controlled arm raises per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you have an existing shoulder or lower back injury, ease off or choose a gentler option.
- Stop immediately if you feel sharp or shooting pain.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my shoulder hurts during the side plank?
Check that your elbow is positioned directly beneath your shoulder. If discomfort persists, ease off and try a kneeling regression.
How many times a week can I practice this exercise?
You can include this exercise 2 to 3 times per week as part of your core or full-body routine, ensuring adequate recovery between sessions.
Where should I feel this exercise working?
You should feel engagement along the side of your waist (obliques) and stability work through your supporting shoulder and core.