How to do a Loop Band Side Plank Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Side Plank Row
Instructions for Proper Form
Integrating the core-strengthening benefits of a side plank with the back and arm engagement of a row, this challenging variation uses a loop band to add resistance. It targets the obliques, shoulders, and upper back, enhancing core stability and upper body strength in a single movement.
- Get on the ground.
- Lie on your side.
- Anchor a loop band to something at your top shoulder's height.
- Facing the anchor point, grip the loop band with your top hand.
- Adjust the tension on the band by moving closer or farther from the anchor point.
- Engage your core, raise your hips off the ground and press your lower forearm and palm into the ground.
- You should be holding the loop band in a side plank position.
- 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 Side Plank Row
1. Plank
92.8 mSCORESWAPPED 31 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. Side Bridge
85.8 mSCORESWAPPED 18 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.
3. Side Plank Lift
51.1 mSCORESWAPPED 11 TIMESSide Plank Lift is a compound exercise that targets the obliques and shoulders. By lifting your hips off the ground from a side plank position, you add a dynamic element to the traditional side plank, increasing core activation and overall stability. This variation is excellent for improving core strength and balance, providing a challenging upgrade from the standard side plank.
- Intermediate
- Abs
4. Bicycle Crunch
91.8 mSCORESWAPPED 10 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.
5. Leg Raise
96.5 mSCORESWAPPED 10 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
6. Leg Pull-In
94.9 mSCORESWAPPED 10 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
7. Russian Twist
96.2 mSCORESWAPPED 10 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.
8. Dumbbell Side Bend
38.8 mSCORESWAPPED 9 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
9. Reverse Crunch
87.7 mSCORESWAPPED 8 TIMESReverse Crunch is a variation on the more standard crunch, although it may appear closer to something like a Leg Raise. Rather than engaging your core to bring your chest towards your pelvis, you instead elevate your legs, and bring your pelvis in towards your chest.
10. Plank Hip Dip
46.1 mSCORESWAPPED 7 TIMESPlank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.