Partner plank band row

The partner plank band row is an abdominal exercise where two partners perform single-arm planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout.


  1. Powerful isometric contraction of the rectus abdominis or "six-pack" muscles
  2. Obliques and deep core must work hard to stabilize while the upper body moves
  3. Strengthens the muscles of the hips, shoulders, and middle back

Partner plank band row Images


Partner plank band row Instructions

Partner plank band row muscle diagram
  1. Get into a plank position with your weight evenly distributed on your elbows and toes, keeping your back straight and your hips in line with your back. Your feet should be slightly spread for balance. Your partner should mirror your body position about 5 feet in front of and facing you.
  2. Each person should grasp one end of an elastic band with the right hand. This will be your starting position.
  3. Maintaining your body weight on three limbs, elevate the right hand and simultaneously pull the elbow back towards your hip in a rowing movement.
  4. Return to the start position allowing your elbow to re-establish contact with the floor.
  5. Do all reps for one side before switching sides.