Straight-arm plank with kick-back

The straight-arm plank with kick-back is a hybrid movement that trains the abdominal and triceps 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 triceps even with light weights
  3. Improves metabolic conditioning
  4. Encourages rotation and mobility in the thoracic spine (upper back)

Straight-arm plank with kick-back Images


Straight-arm plank with kick-back Instructions

Straight-arm plank with kick-back muscle diagram
  1. Assume a push-up position on the ground with a dumbbell in each hand. You should be supporting your body weight on your toes and hands keeping your torso straight. Your arms should be shoulder-width apart and fully extended. This will be your starting position.
  2. Initiate the movement by rowing a dumbbell to one side, pulling the upper arm parallel to your torso. Keep the arm fixed to your side, and then extend the elbow to perform a triceps extension.
  3. Reverse the movement and return the dumbbell to the ground adopting the start position once again. Alternate the movement between each side.