Core · Bodyweight
Elbow-up and Down Dynamic Plank
How to do the elbow-up and down dynamic plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Start in a forearm plank with your body in a straight line from head to heels. Press up onto one hand, then the other, into a high plank, then lower back down onto one forearm at a time. Alternate which arm leads each round while keeping your hips steady.
- 1Core and shoulders working as you transition between forearm and full
- 2plank
- 3Body held in a straight line with hips steady through the movement
- 4Glutes and legs assisting to keep you stable
Common mistakes
- Rotating your torso or letting your hips drop
- Leading with the same arm every rep; alternate starting arms
- Rushing; move with control to minimize sway
Muscles worked
The elbow-up and down dynamic plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the elbow-up and down dynamic plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.