Band Side Plank Row with Partner

Band Side Plank Row with Partner

The Band Side Plank Row with Partner is an exciting and challenging exercise that targets multiple muscle groups simultaneously. This exercise combines the benefits of a side plank, which primarily works the obliques and core muscles, with a rowing motion which targets the muscles of the back, biceps, and shoulders. Adding a resistance band and a partner to this exercise increases the intensity and allows for greater muscle engagement. To perform the Band Side Plank Row with Partner, you'll need a resistance band and a partner. Start by attaching one end of the resistance band to a fixed anchor point, such as a sturdy object or a squat rack. Your partner will then hold the other end of the resistance band while standing a few feet away. Begin in a side plank position, with your left forearm on the ground and your body forming a straight line. Your feet should be stacked on top of each other. Your right arm should be extended straight out in front of you, parallel to the ground. Your partner should be standing behind you, maintaining tension on the resistance band. Initiate the movement by pulling the resistance band towards your body, bending your right elbow and retracting your shoulder blade. Focus on using your back muscles to perform the rowing motion while keeping your body stable in the side plank position. After completing the desired number of repetitions, switch to the other side and repeat the exercise. The Band Side Plank Row with Partner is an excellent exercise for anyone looking to strengthen their core, increase upper body strength, and improve overall stability. It challenges multiple muscle groups at once, making it a time-efficient option for a full-body workout. The use of the resistance band adds an extra element of resistance, ensuring continuous muscle growth and adaptation. Remember to start with a lighter resistance band and gradually increase the intensity as you become more comfortable with the exercise.


  • 1. Start by attaching a resistance band to a sturdy anchor point and then loop the other end around your partner's foot. Make sure the band is at a tension that challenges your muscles.
  • 2. Get into a high plank position, with your body in a straight line and your hands directly under your shoulders.
  • 3. Engage your core and lift your top arm, reaching it towards the ceiling while keeping your body stable. This will be your starting position.
  • 4. Without rotating your hips or shoulders, pull the resistance band towards your ribs by bending your elbow and squeezing your shoulder blades together.
  • 5. Pause for a second in the contracted position and then slowly return to the starting position, maintaining control throughout the movement.
  • 6. Repeat for the desired number of reps and then switch sides with your partner.

Tips & Tricks

  • Engage your core and maintain good posture throughout the exercise.
  • Ensure the band you are using is securely anchored before starting the movement.
  • Focus on maintaining a straight line from head to toe, avoiding any excessive arching or sagging of the back.
  • Keep your shoulder blades down and back to promote good shoulder stability.
  • Control the movement and avoid using momentum to pull the band. Maintain a slow and controlled motion.
  • Keep your neck relaxed and avoid straining or tensing the muscles in your neck and jaw.
  • Breathe steadily throughout the exercise, inhaling and exhaling smoothly.
  • Maintain a steady rhythm and avoid rushing through the reps. Focus on quality over quantity.
  • Stay mindful of your partner's movements and work together to maintain a synchronized motion.
  • If you experience any pain or discomfort, stop the exercise and modify it as needed.


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