Band Side Plank Row with Partner exercise animation (Männlich)

Band Side Plank Row with Partner

Zielmuskel
—
Equipment
Band
Körperregion
Back
Typ
Strength

The band side plank row with partner is a back exercise that pairs a side plank hold with a single-arm rowing pull against a resistance band held by a training partner. Working the back while you fight to keep your hips and torso square against the band, it builds pulling strength alongside the anti-rotation stability the side plank demands.

Band Side Plank Row with Partner: So führst du sie aus

  1. 1Have your partner stand a few feet in front of you and hold one end of the band securely, leaving slight tension at the start.
  2. 2Lie on your side and set up a side plank, stacking your shoulder over your supporting elbow and forearm with your feet stacked or staggered.
  3. 3Lift your hips off the floor so your body forms a straight line from head to heels, and brace your core.
  4. 4Grip the free end of the band with your top hand and extend that arm toward your partner so the band is taut.
  5. 5Pull the band back toward your ribs in a rowing motion, driving your elbow past your torso while keeping your hips lifted and square.
  6. 6Pause briefly at the top with your shoulder blade pulled toward your spine, resisting any twist of your trunk.
  7. 7Extend your arm back under control to the start without letting your hips drop or rotate.
  8. 8Complete your reps, lower your hips, then switch sides and repeat with the other arm.

Technik-Tipps

  • Keep your hips high and stacked throughout the set so the side plank stays honest and your core does the anti-rotation work.
  • Ask your partner to keep the band tension steady and predictable rather than yanking, so you control the row instead of reacting to it.
  • Lead the pull with your elbow and finish by squeezing your back, not by twisting your torso toward the band.
  • Move at a controlled tempo, pausing at the top and resisting the band on the way out rather than letting it snap your arm forward.
  • Match the band tension and your distance from your partner to a resistance you can handle without your hips collapsing.

Häufige Fehler

  • Letting the hips sag or rotate during the row, which turns off the side plank's anti-rotation demand and overloads the lower back.
  • Twisting the torso toward the band to finish the pull, which cheats the rep and shifts work away from the back.
  • Standing too close to the partner so the band is slack, which removes the tension the back has to pull against.
  • Rushing the return and letting the band yank the arm forward, which loses control and core tension.
  • Shrugging the shoulder up toward the ear instead of driving the elbow back, which strains the neck and shortens the pulling range.

Häufig gestellte Fragen

What muscles does the band side plank row with partner work?

It trains the back through the single-arm rowing pull while the side plank position forces your core to resist rotation and keep your hips and torso square against the band.

Why do I need a partner for this exercise?

The partner holds and anchors one end of the band, providing the resistance you row against. They can also adjust tension by stepping closer or farther away to match your strength.

Is the band side plank row with partner good for beginners?

It can be, but it asks you to hold a stable side plank and row at the same time. If the plank is challenging on its own, build that hold first and start with light band tension.

How many sets and reps should I do?

Three sets of 8 to 12 controlled reps per side is a sensible default. Choose a band tension and distance that let you keep your hips lifted and square for every rep.

Where should I feel this exercise?

You should feel your back working as you row and your obliques and core working hard to keep your hips up and stop your torso from twisting toward the band.

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