High Plank + Tricep Kickback

Anti-rotation core challenge plus arm toning. Detect hip twisting and arm angle with AI.

Instructions

• Start in high plank, holding dumbbell in one hand.
• Pull elbow to ribcage (row).
• Extend arm straight back (kickback).
• Keep hips overlapping and square to floor.
• Return to floor and switch.

Common Mistakes

• Rotating torso to lift weight
• Letting elbow drop during kickback
• Hips pike up
• Neck alignment issues

Benefits

• Anti-Rotation Core
• Tricep Isolation
• Balance

Biomechanical Form Guide

Core Anti-Extension: How to Hold Perfect Planks Without Lumbar Sagging - Master isometric core alignment in forearm and high planks. Eliminate lower back sagging, pelvic tilting, and neck strain.

Similar Exercises

• Online Plank Timer & Posture Checker - Free online plank timer and AI posture tracker. Monitor your plank hold duration and check hip alignment in real-time with your camera. No signup required.
• Plank Up Downs - Transition between high and low plank to blast your triceps and core. AI ensures stable hips.
• High Plank Reverse Fly - A tough stability challenge. Hit the rear delts without compromising your plank form.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.