Shoulders · Bodyweight
Plank Lateral Raise
How to do the plank lateral raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a high plank with hands under your shoulders and a light dumbbell or no weight in one hand. Keeping your hips square and core braced, raise that arm out to the side to shoulder height, then lower it under control. Complete your reps, then switch sides.
- 1Feel the side delt of the raising arm lift the load to shoulder height
- 2Feel your core and the planted-arm shoulder fighting to keep your hips level
- 3Keep a slight bend in the elbow and lead with the elbow, not the wrist
Common mistakes
- Don't let your hips rotate or sag toward the floor as you raise
- Avoid swinging the arm up with momentum; lift slow and controlled
- Don't shrug the working shoulder toward your ear
Muscles worked
The plank lateral raise mainly works the side delts, with the lower abs, obliques, upper traps, and upper abs assisting.
- Side DeltsPrimary
- Lower AbsSupport
- ObliquesSupport
- Upper TrapsSupport
- Upper AbsSupport
- ForearmsMinor
- Lower BackMinor
- GlutesMinor
- Front DeltsMinor
Kovo programs the plank lateral raise 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.