How to do Single Arm Plank
On the floorHoldBoth sidesAdvanced
Single Arm Plank is a on the floor stretch for your triceps, upper back and obliques. Do it on one side, then switch.
Step by step
- 1Start in a push-up position on the floor.
- 2Engage your core.
- 3Lift one hand off the floor and extend it to the side.
- 4Keep your body in a straight line.
- 5Distribute your weight evenly between your hands and feet.
- 6Hold the position.
What you should feel
Keep your hips level and still.
Form tips
- Keep your hips level. Avoid rotating your body.
- Press gently through your left hand.
- Breathe slowly… steady and calm.
Make it easier
If this is too much, lower your knees to the floor first.
Coming out of it
Place your hand down… lower your knees… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Single Arm Plank with a coach
In BendEase, a voice coach talks you into Single Arm Plank, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your triceps and upper back.
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