---
title: "Elbow-up and Down Dynamic Plank"
description: "Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels."
locale: en
slug: elbow-up-and-down-dynamic-plank
url: "https://hi.fitness/exercises/elbow-up-and-down-dynamic-plank"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Triceps"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/e4e72681-elbow-up-and-down-dynamic-plank.mp4"
updatedAt: 2026-07-30T23:30:10+00:00
---
# Elbow-up and Down Dynamic Plank

Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.

## How to do it

1. Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
2. Lift your elbows a few inches off the floor, keeping your forearms off the floor and fists on the floor.
3. Place your right hand on the floor, followed by your left hand, pushing your body up into a high plank position with your arms fully extended.
4. Lower your right hand back to the floor, followed by your left hand, returning to the starting position. Repeat the movement, alternating which arm you start with each time.

## Form tips

- Focus on steady breathing, exhaling as you push up and inhaling as you lower down.
- Avoid rotating your hips; keep them level to increase core stability.
- Perform the exercise on a non-slip surface to prevent your forearms and hands from slipping.

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