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Resistance Band Side Plank Row
A side plank combined with a horizontal band row that targets obliques, lats, and rhomboids for core stability and upper back strength; builds anti-rotation and balance.
About Exercise
Equipment
Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Lats
Secondary Muscles
Shoulders, Glutes, Biceps
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 MapObliques
9/10External Obliques, Internal Obliques
Lats
8/10Traps
7/10Mid Traps, Upper Traps
Abs
7/10Transverse Abdominis
Shoulders
5/10Rear Delts
Glutes
4/10Glute Medius
Biceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a loop band to a low sturdy point like a door or pole. Lie on your side facing the anchor, elbow under shoulder, feet stacked, hips lifted into side plank.
- Grip band with top hand, arm extended, body straight.
- Pull elbow back toward side, squeezing shoulder blade, keep hips stable.
- Squeeze back at end range, hold briefly.
- Slowly extend arm forward, resisting band's pull.
- Maintain plank alignment throughout.
- Switch sides after reps.
Coaching Tips
Form Cues
- Squeeze shoulder blade first
- Keep hips stacked high
- Elbow close to body
- Resist rotation
- Brace core tight
Breathing
Inhale as you extend arm; exhale as you pull and brace core.
Tempo
2-1-2
Range of Motion
From full arm extension to elbow tucked at side; hips aligned from head to feet, no sagging.
Safety
Safety Notes
- Secure anchor firmly
- Support elbow under shoulder
- Stop if sharp pain in back or shoulders
- Avoid if acute core instability
Spotting
No spotting needed; perform solo with controlled form.
Common Mistakes
- Hips dropping or rotating
- Yanking with arm only
- Supporting elbow drifting
- Jerky returns
- Uneven weight distribution
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent core surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip stability for plank
Build Up First
- Proficient side plank
- Basic horizontal row form
Also known as
Banded Side Plank Row, Side Plank Band Row, Resistance Band Plank Row
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