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Resistance Band Side Plank Row

Intermediate

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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

Goals

Strength

Stability

Hypertrophy

Training Style

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Obliques

9/10

External Obliques, Internal Obliques

Lats

8/10

Traps

7/10

Mid Traps, Upper Traps

Abs

7/10

Transverse Abdominis

Shoulders

5/10

Rear Delts

Glutes

4/10

Glute Medius

Biceps

4/10

Programming

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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