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Mini Loop Band Plank Row
A unilateral horizontal pull in a plank position using a mini loop band that targets lats, core, and rear delts to build upper back strength, core stability, and coordination.
About Exercise
Equipment
Loop Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Biceps, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Abs
8/10Rectus Abdominis
Obliques
7/10External Obliques, Internal Obliques
Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Glutes
4/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Loop a mini resistance band around one hand and anchor or hold the other end with your free hand. Get into a high plank with hands under shoulders, body straight from head to heels, core and glutes engaged.
- Engage core to keep hips level.
- Pull banded hand toward chest, driving elbow back close to body.
- Squeeze shoulder blade at peak contraction.
- Hold briefly, then slowly extend arm to start.
- Resist band's pull on return.
- Switch sides after reps.
Coaching Tips
Form Cues
- Hips square to ground
- Pull with back, not arm
- Shoulders away from ears
- Core tight, no sag
- Elbow tracks close to side
Breathing
Inhale as you extend your arm, exhale as you pull and brace core throughout.
Tempo
3-1-2
Range of Motion
Extend arm fully straight to plank start; pull until elbow forms 90 degrees and hand reaches ribcage, maintaining straight body line.
Safety
Safety Notes
- Avoid if acute lower back pain
- Start with wide feet for stability
- Use light band to master form
- Keep neck neutral, eyes down
- Stop if wrist strain occurs
Spotting
No spotter needed; perform solo with focus on control and stability.
Common Mistakes
- Rotating hips during row
- Arching or sagging lower back
- Shrugging shoulders upward
- Using momentum to jerk band
- Narrow feet causing instability
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist injuries
Flexibility Needed
- Shoulder flexion for plank
- Hip stability
- Ankle dorsiflexion
Build Up First
- Proficient plank hold
- Basic horizontal row form
- Core bracing competency
Also known as
Banded Plank Row, Resistance Band Plank Row, Mini Band Plank Pull
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