What muscles does the Band Side Plank Row with Partner work?

This exercise primarily targets the back muscles, especially the lats and rhomboids. It also engages the obliques, shoulders, and core muscles, making it a great compound movement for overall upper body and trunk strength.

What equipment do I need for the Band Side Plank Row with Partner, and are there alternatives?

You’ll need a resistance band and a partner to anchor the band securely. If you don’t have a partner, you can loop the band around a stable object like a squat rack, door anchor, or heavy furniture.

Is the Band Side Plank Row with Partner suitable for beginners?

Beginners can do this exercise by using a lighter resistance band and shortening the side plank hold time. If holding the plank is too challenging, you can keep the bottom knee on the ground for extra stability.

What common mistakes should I avoid with the Band Side Plank Row with Partner?

Avoid twisting your torso during the row, as this reduces core engagement and may strain your back. Also, ensure your hips stay lifted in the side plank position and you control the band’s movement instead of letting it snap back.

How many sets and reps should I do for the Band Side Plank Row with Partner?

Aim for 2–4 sets of 8–12 reps on each side, depending on your fitness level. Focus on maintaining good form and a steady pace rather than rushing through the movements.

What safety tips should I follow for the Band Side Plank Row with Partner?

Ensure the band is securely anchored to avoid snapping or slipping during use. Maintain proper alignment in your side plank to protect your lower back and shoulder, and use a resistance level that allows you to complete each rep with control.

Are there variations of the Band Side Plank Row with Partner I can try?

You can make it harder by using a thicker resistance band or adding a side plank leg lift for extra core work. For a simpler modification, perform the row from a kneeling side plank or without a partner by anchoring the band to a fixed point.

Band Side Plank Row with Partner

Target Muscles

Primary:

Secondary:

Equipment Required

Bands

Exercise Type

Reps Only

How To Do

Start in a side plank with your forearm on the ground and body in a straight line, holding a resistance band with your top hand while your partner anchors the other end. Row the band toward your torso by bending your elbow and engaging your back, keeping your hips lifted and core tight. Avoid twisting your body as you control the movement back to the start.

Step-by-Step Instructions

Begin by positioning yourself in a side plank position. Lie on your side with your forearm on the ground, elbow directly under your shoulder, and your body in a straight line from head to feet. Engage your core to maintain stability.
Have your partner hold one end of a resistance band while you hold the other end with your top hand. Ensure the band is taut but not overly stretched at the starting position.
From the side plank position, pull the resistance band towards your torso by bending your elbow and engaging your back muscles. Keep your movements controlled and avoid twisting your torso.
Slowly return your arm to the starting position, maintaining tension in the band throughout the movement.
Repeat for the desired number of repetitions, then switch sides to work the opposite arm and side of your core.
Ensure proper form throughout the exercise, keeping your hips elevated and your body aligned.

Explore more back exercises or bands exercises in our exercise library.

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Barbell One-Arm Bent-Over Row

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Frequently Asked Questions

What muscles does the Band Side Plank Row with Partner work?: This exercise primarily targets the back muscles, especially the lats and rhomboids. It also engages the obliques, shoulders, and core muscles, making it a great compound movement for overall upper body and trunk strength.
What equipment do I need for the Band Side Plank Row with Partner, and are there alternatives?: You’ll need a resistance band and a partner to anchor the band securely. If you don’t have a partner, you can loop the band around a stable object like a squat rack, door anchor, or heavy furniture.
Is the Band Side Plank Row with Partner suitable for beginners?: Beginners can do this exercise by using a lighter resistance band and shortening the side plank hold time. If holding the plank is too challenging, you can keep the bottom knee on the ground for extra stability.
What common mistakes should I avoid with the Band Side Plank Row with Partner?: Avoid twisting your torso during the row, as this reduces core engagement and may strain your back. Also, ensure your hips stay lifted in the side plank position and you control the band’s movement instead of letting it snap back.
How many sets and reps should I do for the Band Side Plank Row with Partner?: Aim for 2–4 sets of 8–12 reps on each side, depending on your fitness level. Focus on maintaining good form and a steady pace rather than rushing through the movements.
What safety tips should I follow for the Band Side Plank Row with Partner?: Ensure the band is securely anchored to avoid snapping or slipping during use. Maintain proper alignment in your side plank to protect your lower back and shoulder, and use a resistance level that allows you to complete each rep with control.
Are there variations of the Band Side Plank Row with Partner I can try?: You can make it harder by using a thicker resistance band or adding a side plank leg lift for extra core work. For a simpler modification, perform the row from a kneeling side plank or without a partner by anchoring the band to a fixed point.