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Band Side Plank Row

Single-arm band row performed from a forearm side plank to train pulling strength and anti-rotation control.

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Band Side Plank Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsCoreObliquesShoulders

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure the band to a stable anchor at about lower-chest height and lie side-on facing it.
  2. 02Set a forearm side plank with the supporting elbow under the shoulder and hold the band in the top hand.
  3. 03Lift the hips into a straight line and brace against rotation.
  4. 04Row the top elbow toward the ribs without letting the hips sag or the chest turn.
  5. 05Extend the arm slowly, complete the repetitions, then change sides.

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Variations

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

Harder progressionPartner Facing Feet Elevated Side Plank With Band RowRelated variationDumbbell Renegade RowRelated variationDumbbell Deep Push up and Renegade RowRelated variationBand 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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