How to do a Loop Band Plank Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Plank Row
Instructions for Proper Form
Combining the core stabilization benefits of a plank with the upper body strength development of a row, this exercise challenges multiple muscle groups simultaneously. The loop band adds resistance to the rowing motion, increasing the engagement of the back, shoulders, and arms, while maintaining a plank position intensifies the workout for the core muscles. It's a comprehensive exercise that enhances coordination, strength, and stability.
- Assume a high plank position.
- Anchor a loop band to something close to the height of your elbow.
- Position yourself with your head towards the anchor point.
- Grip the loop band in one hand.
- Adjust the tension on the band by moving closer or farther from the anchor point.
- Keep your core engaged, and back straight to maintain proper form and posture.
- Engage your back, biceps and rear shoulder to pull your elbow back to your side.
- Hold this position for a moment before starting another rep.
- Switch sides.
Alternatives & Variations to Loop Band Plank Row
1. Plank
92.8 mSCORESWAPPED 28 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Bicycle Crunch
91.8 mSCORESWAPPED 14 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
3. Plank With Dumbbell Pull Through
36.9 mSCORESWAPPED 12 TIMESThis exercise is a compound movement combining a plank with pulling a dumbbell beneath you. Primarily targeting the core, it also engages the shoulders and back. The added instability from moving the dumbbell challenges balance and improves core stabilization. This is an excellent variation for increasing the difficulty of standard planks and incorporating some functional strength.
4. Crunches
94 mSCORESWAPPED 12 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Russian Twist
96.2 mSCORESWAPPED 7 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Alternating Heel Touch
78.2 mSCORESWAPPED 7 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
7. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 7 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.
8. Side Bridge
85.8 mSCORESWAPPED 7 TIMESSide Bridge is a variation of the more standard Plank. Like planks, this bodyweight exercise targets your core, but adds more emphasis on your obliques. Isolating each side can help you identify and address any strength discrepancies between sides.
9. Plank Shoulder Taps
66.6 mSCORESWAPPED 7 TIMESPlank Shoulder Taps is a variation on the standard Plank. Like Plank, this exercise primarily targets your core, but the movement itself adds a lot more instability to the exercise. By tapping each shoulder with the opposite hand, you force your core to stabilize even more. This is a great exercise for improving core stability and shoulder strength.
- Intermediate
- Abs
10. High Plank Arm Reach
60.8 mSCORESWAPPED 6 TIMESHigh Plank Arm Reach is a variation on the standard High Plank that adds an element of instability. This exercise primarily targets the core but also engages the shoulders and arms. By reaching one arm forward while maintaining a plank position, you increase the challenge to core stability and balance, making it an excellent exercise for improving functional strength and coordination.