Core · Bodyweight
Forward Arms Plank
How to do the forward arms plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm plank but walk your elbows out in front of your shoulders, extending the lever and increasing the load on your core. Hold a straight line from head to heels with your core braced hard and hips level.
- 1Feel a strong demand on your abs because your arms are reaching forward
- 2Brace your core and squeeze your glutes to hold the line
- 3Pull your elbows back toward your body to stay engaged
Common mistakes
- Don't let your lower back sag toward the floor
- Avoid piking your hips up to relieve the tension
- Don't hold your breath; keep breathing through the hold
Muscles worked
The forward arms plank mainly works the upper abs and lower abs, with the obliques, lats, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- LatsSupport
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Hip FlexorsMinor
Kovo programs the forward arms 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.