Exercise guide
Side Plank Pull
- Intermediate
- Compound
- Timed hold
- Shoulders
- Waist
The Side Plank Pull is a dynamic core exercise that combines lateral stability with a rowing motion to target the obliques, lats, and shoulder stabilizers. It effectively builds anti-rotational strength while improving total-body tension and balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a side plank position on your forearm, with your elbow directly under your shoulder and feet stacked or staggered for balance.
- Lift your hips to create a straight line from your head to your heels, engaging your glutes and core.
- Extend your top arm straight out in front of you at shoulder height, palm facing down.
How to do it
- Inhale to prepare, then exhale as you pull your top elbow back toward your hip in a rowing motion, squeezing your shoulder blade.
- Inhale as you slowly extend the arm back to the starting position with control.
- Maintain a steady 2-second tempo for both the pull and the extension, keeping your hips elevated throughout.
- Complete all repetitions on one side before switching to the other.
Form checklist
- Keep your hips high and stacked; do not let them sag or rotate toward the floor.
- Maintain a neutral neck by looking straight ahead, not down at your feet.
- Keep the supporting shoulder active by pushing the floor away to avoid 'sinking' into the joint.
- Ensure the movement comes from the shoulder and elbow, not by twisting the torso.
Pro tips
- Create 'dynamic tension' by imagining you are pulling a heavy cable or resistance band to maximize lat and pectoral engagement.
- Focus on the bottom oblique; it must work overtime to stabilize the spine as the top arm moves through its range of motion.
Make it harder
- Perform the exercise from a high plank (on your hand) to increase the stability demand on the shoulder.
- Lift your top leg into a 'star' position to further challenge the glutes and lateral core stability.
Frequently asked
- What muscles does the side plank pull work?
- The side plank pull primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the side plank pull?
- The side plank pull requires no equipment — just your body weight.
- Is the side plank pull good for beginners?
- The side plank pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.