Resistance Band Front Plank with Single Arm Pulldown exercise animation (Hombre)

Resistance Band Front Plank with Single Arm Pulldown

Músculo objetivo
—
Equipamiento
Resistance Band
Parte del cuerpo
Back
Tipo
Strength

The resistance band front plank with single arm pulldown is a back-strengthening exercise that targets the lats and rhomboids while simultaneously challenging core stability. Performed in a forearm plank, one arm pulls a resistance band downward in a lat-pulldown pattern, making it an effective anti-rotation and pulling drill for the mid-back and lats.

Cómo hacer el Resistance Band Front Plank with Single Arm Pulldown

  1. 1Anchor a resistance band securely overhead — to a pull-up bar, door anchor, or rack — at a height that creates tension at arm's length while you are in a plank.
  2. 2Face the anchor point and lower into a forearm plank: elbows directly under your shoulders, forearms flat on the floor, body in a straight line from head to heels.
  3. 3Brace your core, squeeze your glutes, and keep your hips level throughout the movement.
  4. 4Reach one hand up and grip the resistance band, keeping your elbow slightly bent and your shoulder packed down away from your ear.
  5. 5Pull the band downward in an arc toward your hip, driving your elbow toward your side and squeezing your lat at the bottom of the movement.
  6. 6Pause briefly at the bottom, then slowly return the band upward to the starting position under full control.
  7. 7Complete all reps on one arm, then switch to the other arm while maintaining the plank position.

Consejos de técnica

  • Keep your hips perfectly level throughout the pull — resist the urge to rotate or shift your weight toward the working side.
  • Think about driving your elbow toward your back pocket rather than just pulling with your hand, to better engage the lats and rhomboids.
  • Choose a band resistance light enough that you can complete all reps without your hips dropping or twisting.
  • Exhale as you pull the band down and inhale as you return to the start — controlled breathing helps stabilize the core.

Errores comunes

  • Rotating the hips toward the working arm, which shifts the challenge away from the back and onto the obliques and reduces back muscle activation.
  • Shrugging the shoulder up toward the ear during the pull, which engages the upper traps instead of the target lats and rhomboids.
  • Letting the hips sag or pike during the movement, which breaks the plank position and puts undue stress on the lower back.
  • Jerking the band down quickly rather than moving with control, reducing time under tension and increasing joint strain.
  • Using a band that is too heavy, forcing compensations in the torso and making it impossible to maintain a stable plank.

Preguntas frecuentes

What muscles does the resistance band front plank with single arm pulldown work?

The primary movers are the latissimus dorsi and rhomboids, which perform the pulling motion. The core muscles — including the transverse abdominis and obliques — work hard throughout to resist rotation and maintain the plank.

Can I do this exercise without a fixed anchor point?

You need a secure overhead anchor to create the correct pulling angle. A door anchor, pull-up bar, or squat rack with a band loop attached at the top all work well — just make sure it holds firm under tension.

How is this different from a standard lat pulldown?

Because you are in a plank, your core must simultaneously resist rotation and maintain a rigid body position, adding a significant anti-rotation challenge that the seated machine version does not provide.

How many sets and reps should I do?

2–4 sets of 8–12 reps per arm works well for most people. Focus on form over rep count — reduce the band resistance if you cannot keep your hips level for the full set.

Is this suitable for beginners?

It requires a solid foundation in both the forearm plank and basic pulling mechanics, so it is better suited to intermediate exercisers. Beginners can build up by first mastering a standard forearm plank and a two-arm band row before combining them.

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