This exercise is excellent as it incorporates several muscles groups.  It strengthens the lateral deltoid (shoulder); and also involves the trapezius (neck), rhomboids (upper back), latissimus dorsi (sides of back), legs, abdominals and back extensors as stabilizers.  This is also a great exercise that can be done at home.

• Place your left hand on the floor, underneath your left shoulder, then extend both of your legs sideways, stacking your left foot behind your right.
• Contract abs so your body forms a straight line from head to heels.
• Hold a dumbbell in your right hand, arm extended along your hip.
• Keep head and neck in alignment with your spine.
• Lift right arm up to shoulder height.
• Lower slowly to starting position.  Complete repetitions, then switch sides and repeat.
• Do 12-15 repetitions each.  Use heavier dumbbells when weight becomes easy performing all reps.

 
  Tip on Form:  As you hold the side-plank pose, pretend you have a board on either side of your body, keeping you in a straight line.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.