Smart Workout Diary

Weighted Forearm Plank

The weighted forearm plank is an isometric core exercise performed while supporting the body on the forearms and toes with external weight added. It primarily trains the abdominal muscles while the shoulders and glutes help maintain a rigid body position. It supports core strength, trunk control, and the ability to resist unwanted movement under load.

Demonstration

Demonstration: Weighted Forearm Plank

Instructions

  1. Place a weight plate securely across the upper back, below the neck, and start on your forearms and toes.
  2. Set your elbows under your shoulders and keep your forearms parallel or gently angled inward.
  3. Brace your abdomen, squeeze your glutes, and form a straight line from your head through your heels.
  4. Hold the position while breathing steadily and keeping your hips level.
  5. End the hold if you cannot maintain alignment, then carefully remove the weight plate.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Glutes
Type
Strength
Mechanics
Compound
Laterality
Bilateral
Movement Mode
Isometric
Equipment
Weight Plate
Difficulty
Intermediate

Technique tips

  1. Use a load that allows you to keep your lower back neutral without sagging or arching.
  2. Keep the weight plate centered and have a training partner position or remove it when possible.
  3. Do not let your shoulders shrug toward your ears; press gently through your forearms.
  4. Stop if the weight shifts or causes discomfort in your neck or back.
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