Straight-arm plank with biceps curl

The straight-arm plank with biceps curl is a hybrid movement that trains the abdominal and biceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing an additional cardiovascular challenge.


  1. Strengthens the core to stabilize while the upper body is moving
  2. Strengthens the biceps
  3. Improves metabolic conditioning

Straight-arm plank with biceps curl Images


Straight-arm plank with biceps curl Instructions

Straight-arm plank with biceps curl muscle diagram
  1. Place a dumbbell on the ground and set-up in the "up" position of a push-up: arms extended, back and neck in a straight line, and core tight, so that your right hand is a few inches to the left of the dumbbell. Keep your feet shoulder width apart.
  2. Shift your weight to your left hand (and foot) as you grip the dumbbell in your right hand. This will be your starting position.
  3. Complete a biceps curl with the right arm by flexing at the elbow and curling upwards towards your shoulder. Lower your arm by fully extending it to the starting position. This is one repetition.
  4. Repeat for recommended number of repetitions and then switch arms.