Side Plank Twist Arm Delt Raise

Muscles worked

Setup

1. Lie on your side with your forearm flat on the ground, elbow positioned directly under your shoulder.
2. Stack your feet or place the top foot in front of the bottom foot for a more stable base.
3. Lift your hips off the floor to create a straight line from your head to your heels.
4. Extend your top arm straight up toward the ceiling, palm facing forward.

How to do it

1. Inhale and rotate your torso toward the floor, reaching your top arm underneath your body as far as comfortable without dropping your hips.
2. Exhale as you rotate back to the starting position, driving the top arm back up toward the ceiling.
3. At the top of the movement, reach slightly past the vertical plane to maximize the stretch and deltoid engagement.
4. Perform all reps on one side before switching, maintaining a controlled 2-second tempo for both the twist and the raise.

Form checklist

• Keep the supporting shoulder pushed away from your ear to avoid shrugging.
• Ensure your hips stay elevated and do not sag toward the floor during the rotation.
• Rotate through your midsection rather than just moving your arm.
• Keep your neck neutral, following the movement of your top hand with your gaze.

Pro tips

• Focus on 'scooping' the air under your ribs during the twist to maximize the contraction of the deep transverse abdominis.
• Squeeze your shoulder blades together at the top of the movement to integrate the rear deltoids and rhomboids.

Make it harder

• Hold a light dumbbell in the top hand to increase the resistance on the deltoids and obliques.
• Perform the movement from a high plank (on your hand) instead of your forearm to increase the stability demand on the shoulder.

Frequently asked

What muscles does the side plank twist arm delt raise work?

The side plank twist arm delt raise primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the side plank twist arm delt raise?

The side plank twist arm delt raise requires no equipment — just your body weight.

Is the side plank twist arm delt raise good for beginners?

The side plank twist arm delt raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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