Description
A partner exercise where one person maintains a side plank while the other does a row using a resistance band.
How to Do Band Side Plank Row with Partner
- 1Setup
Partner 1 assumes a side plank position on their forearm, stacking feet or placing the top foot slightly in front for stability. Ensure the body forms a straight line from head to heels.
- 2Setup
Partner 2 stands perpendicular to Partner 1, holding one end of a resistance band. Partner 1 grasps the other end of the band with their top hand, palm facing inward, extending the arm fully towards Partner 2.
- 3
While maintaining a rigid side plank, Partner 1 pulls the band towards their torso, driving the elbow back and squeezing the shoulder blade.
- 4
Slowly control the band back to the starting position with the arm fully extended, resisting the pull of the band while keeping the core engaged and hips stable.
- 5
Exhale as you pull the band towards your body, and inhale as you slowly return to the starting position.
Tips
- Maintain Plank Integrity: Focus on keeping your hips high and body straight throughout the entire set; avoid sagging or rotating your torso.
- Controlled Movement: Execute the row with a smooth, controlled motion, both on the pull and the return, to maximize muscle engagement and prevent injury.
- Partner Communication: Partner 2 should adjust their distance or the band tension to provide appropriate resistance, ensuring Partner 1 can complete reps with good form.
- Engage the Back: Initiate the pull by retracting your shoulder blade before bending your elbow, effectively engaging your lats and rhomboids.
Common Mistakes
- ×Sagging Hips: People often let their hips drop during the side plank; actively push through your forearm and feet to maintain a straight line from head to heels.
- ×Using Momentum: Individuals may yank the band using their entire body; focus on a deliberate, controlled pull using only your back and arm muscles, keeping the plank stable.
- ×Rounded Shoulders: Some might round their upper back during the row; keep your chest open and shoulders pulled back throughout the movement.
Variations
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