Step by step instructions, muscle activation and variants for the Extended Arm Plank.
The Forward Arms Plank is a challenging core isometric exercise where you hold a plank position with your arms stretched straight out in front of you rather than under your shoulders. The extended arm position greatly increases the demand on the core muscles by lengthening the lever arm.
Common mistakes content is coming soon.
The Extended Arm Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.