Side Plank Twist Arm Delt Raise
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The Side Plank Twist Arm Delt Raise is a bodyweight core and shoulder exercise that combines an anti-rotation oblique challenge with an overhead deltoid raise. From a side plank, you thread the free arm under your torso to resist rotation through the waist, then unwind and raise the arm to load the shoulder. It trains lateral core stability and shoulder control in a single continuous movement.
Cómo hacer el Side Plank Twist Arm Delt Raise
- 1Set up in a side plank on your bottom forearm with your elbow directly under your shoulder, body in a straight line from head to heels, and hips raised off the floor.
- 2Stack your feet or stagger the top foot slightly in front for extra balance, and extend your free arm straight up toward the ceiling.
- 3Brace your core, squeeze your obliques, and keep your hips level — this is your starting position.
- 4Exhale and slowly rotate your free arm downward and under your torso, threading it through the gap between your body and the floor while your upper back follows the movement.
- 5Pause briefly at the deepest point of the rotation, keeping your hips as level as possible and resisting the urge to let them drop.
- 6Inhale and reverse the rotation, unwinding your arm back up to the vertical position above you.
- 7From the top position, raise your free arm in a controlled arc up and slightly out to the side, reaching toward the ceiling with a smooth deltoid raise.
- 8Lower your arm back to the vertical starting position with control.
- 9Complete all reps on one side before switching to the other side.
Consejos de técnica
- Keep your hips raised and level throughout both the twist and the raise — any drop shifts the work away from the waist and reduces the anti-rotation demand.
- Move slowly through the rotation; a deliberate, controlled twist creates far more oblique engagement than a fast swing.
- On the deltoid raise, initiate the lift from the shoulder rather than swinging the arm, so the shoulder does the work rather than momentum.
- Keep your bottom elbow directly under your shoulder at all times to protect the joint and maintain a stable base.
- Breathe out during the rotation and again during the raise; breathe in as you return to the start of each phase.
Errores comunes
- Letting the hips sag toward the floor during the twist — this removes the lateral core challenge and places unwanted stress on the lower back.
- Rushing through the rotation with momentum instead of muscular control, which bypasses oblique engagement and turns an anti-rotation drill into a swing.
- Rotating so far that the hip touches the floor — collapsing the side plank eliminates the stability demand that makes this exercise effective.
- Swinging the arm on the deltoid raise rather than lifting with control — the momentum bypasses the shoulder and significantly reduces deltoid activation.
- Allowing the bottom shoulder to collapse inward instead of staying packed and stable, which destabilizes the base and can strain the supporting shoulder joint.
Preguntas frecuentes
What muscles does the Side Plank Twist Arm Delt Raise work?
The exercise primarily challenges the obliques and lateral core muscles through the anti-rotation twist, while the deltoid raise targets the shoulder. The supporting arm also engages the shoulder and core isometrically to hold the side plank position.
Is the Side Plank Twist Arm Delt Raise suitable for beginners?
It is best suited to lifters who can already hold a solid side plank for 20–30 seconds. If you struggle with the basic side plank, build that foundation first before adding the twist and raise.
How many sets and reps should I do?
Two to three sets of 8–12 controlled reps per side is a good starting point for most people. Prioritise quality of movement — slow, deliberate reps with hips level — over rep count.
Where should I feel the Side Plank Twist Arm Delt Raise?
You should feel a strong contraction in the obliques along the side of your waist throughout the set, a stretch and squeeze in the shoulder during the deltoid raise, and sustained tension in the supporting arm and core holding the plank.
What is a good alternative to the Side Plank Twist Arm Delt Raise?
The side plank with hip dip isolates the oblique anti-rotation demand, while a standing dumbbell lateral raise trains the deltoid component separately. Combining both is a good progression path before attempting this movement.
