Forearms Plank With Shoulder Protraction

Muscles worked

Setup

1. Start on all fours, then lower your forearms to the ground with elbows positioned directly under your shoulders.
2. Extend your legs back one at a time, feet hip-width apart, to enter a standard forearm plank position.
3. Align your head, upper back, and glutes in a straight line with a neutral spine.

How to do it

1. Exhale as you push through your forearms to actively round your upper back toward the ceiling, spreading your shoulder blades as wide as possible.
2. Hold the peak protracted position for 1-2 seconds, maintaining a rigid core and level hips.
3. Inhale as you slowly lower your chest back to a neutral plank position, allowing the shoulder blades to return to center without sagging.
4. Repeat the movement for the desired duration, following a controlled 2-1-2 tempo (2s up, 1s hold, 2s down).

Form checklist

• Keep the core braced and glutes squeezed to prevent the lower back from arching.
• Ensure the movement comes only from the shoulder blades, not by hiking the hips.
• Maintain a neutral neck by looking at the floor between your wrists.
• Keep your elbows stacked directly under your shoulders to avoid joint strain.

Pro tips

• Imagine you are trying to push the floor away from your body to maximize serratus anterior engagement.
• Focus on the 'hollow body' sensation at the top of the movement to better recruit the deep abdominals.

Make it harder

• Elevate your feet on a bench or stable platform to shift more weight onto the shoulders and upper back.
• Perform the protraction while holding a single-leg plank to increase the stability demand on the core and obliques.

Frequently asked

What muscles does the forearms plank with shoulder protraction work?

The forearms plank with shoulder protraction primarily targets the abs, deltoids, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the forearms plank with shoulder protraction?

The forearms plank with shoulder protraction requires no equipment — just your body weight.

Is the forearms plank with shoulder protraction good for beginners?

The forearms plank with shoulder protraction is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Exercise Ball Alternating Arm UpsIntermediate · abs, deltoids, and obliques
• Front Plank With TwistIntermediate · abs, deltoids, glutes, and obliques
• Incline Jack PlankIntermediate · abs, deltoids, obliques, and pectorals
• Jumping Air Bike Arm SwingIntermediate · abs, calves, deltoids, and obliques