Side Plank Twist Arm Delt Raise

Side Plank Twist Arm Delt Raise Exercise Description

The Side Plank Twist Arm Delt Raise blends a forearm side plank with controlled thoracic rotation and a bodyweight arm raise. It primarily challenges the lateral core—external and internal obliques, transverse abdominis, and quadratus lumborum—to resist lateral flexion while you rotate. The bottom shoulder complex (rotator cuff and scapular stabilizers) supports your body, and the top arm’s deltoid works as you open to a “T” position. Expect strong demands on pelvic stability from the gluteus medius/minimus of the underside hip to keep the pelvis level. This combination encourages crisp trunk alignment, shoulder control, and coordinated rotation without external load. Performed with steady breathing and precise positions, it reinforces a neutral spine, stacked shoulders, and stable hips throughout the movement arc.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Quadratus Lumborum
Assisting Muscles: Internal Obliques, Transversus Abdominis
Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Back, Core, Lower Back, Torso
Body Surface: Side
Body Symmetry: Other
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Side Abs, Side Lower Back
Movement Direction: Rotational
Muscle Position: Lateral
Gender: Male

How To Do The Side Plank Twist Arm Delt Raise Exercise

‘- Lie on your side with legs long, feet stacked or staggered. Place your bottom elbow directly under your shoulder, forearm perpendicular to your body.
– Set ribs over pelvis, brace the abdomen gently, and keep your neck long with eyes forward.
– Press the forearm and bottom edge of your feet into the floor to lift hips, forming a straight line from ear–shoulder–hip–knee–ankle.
– Keep the bottom shoulder blade engaged down and slightly back; avoid collapsing into the shoulder.
– Reach the top arm to the ceiling to stack shoulders.
– Rotate through your mid‑back: thread the top arm under your torso, palm facing in, while keeping hips lifted and stacked.
– Reverse the rotation: open the chest and raise the top arm to shoulder height, forming a straight “T” with both shoulders aligned.
– Keep hips level, glutes lightly engaged, and lower ribs drawn in; avoid piking or sagging.
– Move smoothly; pause briefly in the open “T” before the next rotation.
– Breathe continuously—exhale as you thread under, inhale as you open—while maintaining a neutral spine.

Side Plank Twist Arm Delt Raise Tips

‘- Place your bottom elbow directly under your shoulder with the forearm perpendicular to your body before lifting.
– Press your forearm and the bottom edges of your feet into the floor to lift, forming a straight line from ear–shoulder–hip–knee–ankle.
– Set your ribs directly over your pelvis and gently brace the abdomen to help maintain a neutral spine.
– Keep your neck long with eyes forward so your head stays in line with your spine.
– Keep the bottom shoulder blade engaged down and slightly back so you don’t collapse into the shoulder.
– Reach the top arm straight to the ceiling to stack the shoulders before you begin rotating.
– Rotate through your mid‑back as you thread the top arm under your torso, palm facing in, while keeping the hips lifted and stacked.
– As you reverse the rotation, open your chest and raise the top arm to shoulder height to form a straight “T” with both shoulders aligned.
– Keep hips level with glutes lightly engaged and lower ribs drawn in to avoid piking or sagging.
– Move smoothly through each rep, pausing briefly in the open “T” position, and breathe continuously—exhale as you thread under, inhale as you open.

Side Plank Twist Arm Delt Raise Beginner Introduction

The Side Plank Twist Arm Delt Raise is a bodyweight movement that merges a forearm-supported side plank with an upper-body twist and arm lift. The whole sequence places strong emphasis on the waist and torso, especially the side abs, deep abs, and the side of the lower back as the trunk stays long while the chest rotates. The underside shoulder and surrounding muscles support much of the body’s weight, while the raised arm and shoulder work as the body opens into a wide “T” shape.

This exercise also highlights control through the hips and pelvis. The muscles around the outer hip on the lower side help the pelvis stay level so the legs, hips, and torso line up smoothly rather than tipping or bending. Throughout the motion, breathing and posture play a central role, with the ribs, pelvis, and spine organized in a straight, stable arrangement. The result is a demanding full‑body stability challenge that links shoulder strength, core control, and rotational movement without relying on external resistance.