The side plank band pull holds a side plank while the top arm rows a resistance band, forcing the obliques to resist rotation while the arm does the pulling. The band tries to twist you toward the anchor and the side of the trunk stops it, which is the demand that shows up in throwing and change-of-direction sports. It is an accessory movement: the band stays light and the plank sets the limit.
Muscles Targeted
- Primary: internal and external obliques
- Secondary: mid-trapezius, posterior deltoids, latissimus dorsi
- Tertiary: gluteus medius, quadratus lumborum, forearm flexors
Starting Position
Anchor a light resistance band at chest height and lie on your side facing it, a stride away. Set your bottom forearm on the mat with the elbow under the shoulder, and stack or stagger your feet. Lift your hips into a straight line from ear to ankle. Take the band handle in your top hand with the arm extended.
Execution Steps
- Set the side plank with the hips high and the shoulders stacked over the elbow.
- Take the slack out of the band with the top arm reaching toward the anchor.
- Row the handle toward your ribs, leading with the elbow rather than the hand.
- Stop when your hand reaches your side, keeping the hips square to the wall in front of you.
- Hold the top for a beat without letting the torso rotate toward the anchor.
- Extend the arm back out under control, then repeat before switching sides.
Form Cues
- Hips stay square: the band tries to turn you, and holding square is the whole exercise.
- Press the bottom forearm down: a packed bottom shoulder is what keeps the plank stable under a pull.
- Keep the band light enough that the plank fails before the arm does.
- Breathe out as you row so the brace does not slip.
- Move the arm at an even speed in both directions.
Common Mistakes
- Using a heavy band: a strong band spins the torso, and the exercise becomes a twisted row on the floor.
- Letting the hips drop: a sagging plank hands the work to the shoulder and takes the obliques out of it.
- Rotating with the pull: turning toward the anchor removes the anti-rotation demand that this drill exists for.
- Anchoring the band too high: an overhead line of pull drags the top shoulder up and out of position.
- Rushing the reps: the hold is the exercise, so a fast row leaves the trunk almost nothing to resist.
Variations
- Side plank hold: the plank alone, for building the position before you add a band.
- Half-kneeling band row: dropping to one knee reduces the plank demand while keeping the pull.
- Side plank band press: pressing away from the anchor instead of rowing reverses the load.
- Pallof press: a standing anti-rotation exercise built on the same idea.
- Cable side plank row: a cable replaces the band for a steadier resistance curve.
Tips for Progression
- Build to 10 to 12 reps per side before you move to a thicker band.
- Move the anchor further away to increase tension without changing bands.
- Add a two-second hold at the top of each row.
- Elevate the feet on a bench once the floor version stops being hard.
Training Notes
Program the side plank band pull in an accessory block after your main lifts, for 3 sets of 8 to 12 reps per side with 45 seconds of rest. Two sessions a week is enough. It pairs well with a rotational movement such as a cable chop, so the obliques train both resisting rotation and producing it.