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Lats · Advanced

Partner Facing Feet Elevated Side Plank With Band Row

Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.

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Partner Facing Feet Elevated Side Plank With Band Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsCoreObliquesShouldersGlutes

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set up in a feet-elevated side plank facing your partner and hold one end of a resistance band in the top hand.
  2. 02Stack the shoulders and hips, brace the trunk, and keep the body in a straight line.
  3. 03Have your partner maintain steady band tension while you pull the top elbow toward the ribs.
  4. 04Pause at the row without rotating the torso or allowing the hips to sag.
  5. 05Extend the arm slowly, complete the repetitions, and switch sides and roles.

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Variations

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

Easier regressionBand Side 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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