{"id":1800,"date":"2022-05-16T11:15:00","date_gmt":"2022-05-16T18:15:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1800"},"modified":"2022-05-11T05:27:59","modified_gmt":"2022-05-11T12:27:59","slug":"plank-side-arm-raise-with-weight","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/plank-side-arm-raise-with-weight\/","title":{"rendered":"Day 98 &#8211; Plank Side Arm Raise with Weight"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/\/members.befinallyfit.com\/wp-content\/uploads\/weight_side_arm_raise.jpg\" alt=\"Plank Side Arm Raise with Weight\" class=\"wp-image-1801\"\/><\/figure><\/div>\n\n\n\n<p>The plank side arm raise with weight is very similar to the forward arm raise with weights. Both are side-plank exercises with a dumbbell to train your arms and core.<\/p>\n\n\n\n<p><strong>HOW TO&#8230;<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Position yourself into a <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/side-plank\/\">Side Plank<\/a> position. Position the dumbbell in front of you on the floor.<\/li><li>Pick up the dumbbell with the hand that is not resting on the floor.<\/li><li>Stretch the arm with the dumbbell on top of your body. Do not let the arm (or hand) rest on your hips, keep it slightly elevated.<\/li><li>Now slowly raise the arm with the dumbbell while keeping it straight. Lift it until the arm is vertical.<\/li><li>Hold for a second and then slowly lower the arm again to the horizontal position.<\/li><li>Repeat the plank side arm raise with weight several times and then switch to the other side.<\/li><\/ol>\n\n\n\n<p><strong>Note:<\/strong> For side planking exercises it is recommended to use a yoga mat to prevent elbow injuries. If you do not have a yoga mat, a folder towel can also be used. Just make sure it does not slide on the surface.<\/p>\n\n\n\n<p><strong>Variation:<\/strong> Too difficult? Try the exercise without weights first.<\/p>\n\n\n\n<p><strong>Goal:<\/strong> Aim to perform the side arm raise at least 10x without resting before switching to the other side.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plank Side Arm Raise with Weight<\/p>\n","protected":false},"author":2,"featured_media":2906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178,181],"class_list":["post-1800","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","tag-weights","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1800","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1800"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1800\/revisions"}],"predecessor-version":[{"id":3555,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1800\/revisions\/3555"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2906"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}