Plank lateral raise
A lateral raise performed from a plank position. Hits the rear and lateral deltoids using just your bodyweight.
TrainsShoulders
NeedsBodyweight
The movement
2 stages
Start
01 Start
Hold a high plank, hands under shoulders.
02 End
Rotate your torso into a side plank and sweep your arm up toward the ceiling.
How to do it
Setup
- Start in a high push-up position with your feet spread wide for stability.
- Brace your core to lock your hips and shoulders square to the floor.
Execution
- Keep your right arm perfectly straight and lift it out to the side.
- Raise the arm until it is parallel with the floor.
- Slowly lower it back to the ground and repeat on the other side.
BreathingInhale at the bottom, exhale as you raise the arm.
Getting it right
Form cues
- Keep your torso perfectly still; resist the urge to twist open as you lift the arm.
- Focus on lifting from the back of the shoulder.
Common mistakes
- Opening the hips and chest toward the ceiling to cheat the arm higher.
- Bending the elbow to make the lever shorter.
Worth knowing
- If balancing on one arm strains your wrist, perform the movement from your forearms (a low plank).
General guidance, not medical advice. See how Setkit works.
Notes
The shoulders are built to move in almost every direction, but training the side and rear deltoids without weights usually feels impossible. The plank lateral raise solves this by turning gravity sideways. In a plank, your bodyweight anchors you, and lifting your arm out to the side forces the shoulder to work against gravity exactly like a dumbbell lateral raise.
The challenge here is twofold. The shoulder works hard to lift the arm, but the core works just as hard to keep your torso from twisting. If holding a full push-up position makes the core give out before the shoulder does, drop your knees to the floor to isolate the upper body work.