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Lats · Intermediate

Band Plank Row

Single-arm band row from a high plank, combining back strength with trunk anti-rotation and support-shoulder stability.

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Band Plank Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsCoreShoulders

Equipment

Resistance Band

Sets × reps

3 × 12 / 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 high plank while holding the band with one hand.
  2. 02Place your supporting hand beneath its shoulder, widen your feet for balance, and brace your abdomen and glutes.
  3. 03Row the band toward the side of your ribs without allowing your hips or shoulders to rotate.
  4. 04Pause briefly with the working shoulder blade controlled while maintaining a stable supporting arm.
  5. 05Extend the working arm toward the anchor slowly, complete the prescribed repetitions, and then switch hands.

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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 variationDumbbell Renegade RowRelated variationBand Forearm Plank RowRelated variationDumbbell Deep Push up and Renegade RowRelated variationBand Side Plank RowRelated variationIncline 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 Plank Pull ThroughComparable substituteResistance Band Front Plank with Single Arm PulldownComparable substitutePush-UpComparable substituteMan Maker

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