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Lats · Intermediate

Band Forearm Plank Row

Core-control drill keeping the trunk stable through a challenging variation.

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Band Forearm Plank Row demonstration

Exercise overview

Training details

LatsUpper BackCoreObliquesShoulders

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely near floor height and set up facing it in a forearm plank, supporting yourself on one forearm while grasping the band with the free hand.
  2. 02Widen your feet as needed, brace your abdomen and glutes, and keep your ribs and pelvis square to the floor.
  3. 03Row the band toward the side of your ribs without allowing your hips to rotate, rise, or sag.
  4. 04Pause briefly with the working shoulder blade controlled and your supporting shoulder stable.
  5. 05Extend the working arm toward the anchor slowly, complete the prescribed repetitions, and then switch supporting and rowing arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Plank RowRelated variationDumbbell Renegade Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Plank Pull ThroughComparable substituteResistance Band Front Plank with Single Arm PulldownComparable substitutePush-UpComparable substituteMan Maker

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