Primary muscles: Core, shoulders
Secondary muscles: Glutes, arms, wrists
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.
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.
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.
To calculate the number of calories burned doing the plank straight arm kickback, enter your weight and the duration of the exercise: