Plank Straight Arm Kickback | Illustrated Exercise Guide

Primary muscles: Core, shoulders
Secondary muscles: Glutes, arms, wrists
Equipment: Dumbbells

PLANK STRAIGHT ARM KICKBACK INSTRUCTIONS

1. Grab a set of dumbbells and get into plank position, with your wrists under your shoulders and your feet hip-width apart.
2. Lift one arm up and back, keeping it straight.
3. Lower your arm to the starting position, repeat, and switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your spine, head and neck neutral and aligned, and tighten your core and your glutes. Breathe out as you lift your arm, and maintain your back flat and your hips level.

EXERCISE BENEFITS

The plank straight arm kickback is a full body exercise that strengthens your core, glutes, arms, shoulders, and wrists. This exercise improves your stability and posture and keeps your spine aligned and healthy.

DEMONSTRATION

SETS AND REPS

Practice doing tricep kickbacks and elbow planks first. Once you’re comfortable with your form advance to the plank straight arm kickback and add 2 or 3, 30 second to 1 minute sets, to your full body and cardio routines.

CALORIES BURNED

To calculate the number of calories burned doing the plank straight arm kickback, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Chest press punch up
Basketball shots
Touch and hop
Curtsy lunge side kick raise

WORKOUT ROUTINES