Side plank pulls

Side plank pulls

Skill Tree

Muscles

Technique

  1. Stand sideways to stall bars or a flag pole, grip it with your top hand high and your bottom hand low, arms straight.
  2. Lean your body out sideways in a straight line, with your feet together on the ground.
  3. Pull with the top arm and push with the bottom arm.
  4. Alternately exaggerate the scapula depression ( Shoulder depression ) of the pulling arm, then let it relax and elevate.

Form tips

  1. This teaches your body to depress the scapula properly during Human Flag training.
  2. A slight bend in the pulling arm is fine if it helps you depress the scapula; over time, aim to keep that arm straight.
  3. Abs should be tight; avoid a lower back arch.

Similar Exercises

Equipment