Forearm Side Plank Twists
Also called side plank rotation
Quick answer
The forearm side plank twist is a side plank on one forearm where you rotate your chest toward the floor, bringing your top elbow down to your supporting hand, then open back up. It works the obliques, with the abs, lats and shoulders stabilizing.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Forearm Side Plank Twists
- 1
Start in side plank with your grounded arm bent at the elbow so you’re leaning on your forearm.
- 2
Place your free hand behind your head so your elbow is pointed towards the ceiling. This is your starting position.
- 3
Twist your free elbow around and touch it to your grounded hand, keeping your core engaged and your hips lifted.
- 4
Return to your starting position.
Form cues
- Stack your supporting elbow directly under your shoulder.
- Keep your hips high and still while your upper body turns.
- Push the floor away with your forearm so your shoulder doesn't sink.
- Stagger your feet, top foot in front, for a steadier base.
- Keep your neck in line with your spine as you twist and open.
Breathing: Breathe out as you twist your elbow down toward your supporting hand, and breathe in as you rotate back open.
Common Forearm Side Plank Twists mistakes
Hips sagging toward the floor during the twist
Press your feet into the floor and squeeze your glutes, and shorten the twist if your hips drop.
Shoulder collapsing over the supporting arm
Actively push through your forearm to keep space between your shoulder and ear.
Swinging the elbow down with momentum
Rotate slowly and pause briefly when the elbow meets your hand.
Twisting only the arm, not the torso
Turn your chest toward the floor so your ribcage rotates, not just your shoulder.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 10–15 | 60–90 s |
| Muscular enduranceeach side | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Forearm Side Plank Twists variations and alternatives
Variations
- Side Bridge
The static side plank hold, a good place to start before adding the twist.
- Knee-down side plank twist
Supporting yourself on your bottom knee shortens the lever and makes it easier.
- Side Plank Rotation With Kicks
Adds a leg kick for a harder, full-body version.
Alternatives
- Plank With T-Rotations
Rotates from a full plank into a side plank, adding more shoulder work.
- Russian Twist
A seated rotation exercise for the obliques.
- Oblique Crunches
Trains the obliques on the floor without having to hold a plank.
- Standing Cable Lift
A loaded rotational exercise on a cable machine.
Forearm Side Plank Twists FAQ
What muscles do side plank twists work?
Side plank twists mainly work the obliques, which both hold your hips up in the side plank and rotate your torso during the twist. The abs help brace your trunk, the lats and shoulder muscles keep the supporting arm steady, and the inner-thigh and hip muscles help keep your legs stacked and your hips lifted.
Are side plank twists good for beginners?
They are best once you can hold a regular forearm side plank for about 20–30 s on each side with your hips high. Until then, practice the static hold, or do the twist with your bottom knee on the floor. Move slowly and keep the range small at first so your hips don't drop as you rotate.
Side plank twist vs side plank: which is better?
They do slightly different jobs. The static side plank trains your obliques to hold your body still, which makes it a good foundation. The twist adds rotation, so your obliques also move your torso while still holding your hips up. Many people start with the static hold and add twists once it feels solid.
Why do I feel side plank twists in my shoulder?
The supporting shoulder works hard to hold your weight, so some effort there is normal. Make sure your elbow sits directly under your shoulder and that you are pushing the floor away rather than sinking into the joint. If it still bothers you, drop to your knees. If you feel pain rather than effort, stop and get it checked.
Sources
Related calculators
Perfect Your Forearm Side Plank Twists Form
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