Side Plank Row

Instructions

1. Start in a side plank on your forearm with your feet on the floor.

2. Stack your shoulder over your elbow and keep your chest open.

3. Lift your hips so your body forms a straight line from your head to your feet.

4. Hold a resistance band in the top hand.

5. Pull the resistance band towards you by bending the top elbow and drawing it back toward your rib cage.

6. Keep the elbow close to your body as you row.

7. Pause briefly at the back of the row.

8. Slowly return the arm back forward with control.

Common Compensations

• Do not let your hips sag toward the floor.

• Do not rotate your torso backward to help pull the weight.

• Do not shrug the shoulder of the rowing arm.

• Do not let your supporting shoulder collapse.

• Do not yank the weight up with momentum.

• Do not rush the lowering phase.

Extra Info

• You should feel this mostly in the side of your core, the upper back, and the shoulder blade muscles of the rowing arm.

• You may also feel the bottom glute and supporting shoulder working to hold the side plank.

• The goal is to keep the body steady while the top arm performs the row.

• Using a lighter weight usually makes it easier to keep good side plank alignment.

• You should not feel sharp pain in the shoulder, low back, neck, or hips.