Partner side plank band row

The partner side plank band row is an abdominal exercise where two partners perform side 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.

Benefits

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

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Partner side plank band row Instructions

Partner side plank band row muscle diagram
  1. Get into a side plank position by balancing your weight on one elbow and lifting your hips off of the floor. Keep your body straight and feet stacked. Your body should face your partner, about 7 feet away.
  2. Grasp one end of an elastic band with your top-side hand, arm extended. Your bodies should mirror each other. This will be your starting position.
  3. Simultaneously pull your elbow back as far as possible in a rowing motion to stretch the band, then release and again extending your arm forward.
  4. Do all reps for one side before switching sides.