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How to Do a Plank With a Resistance Band Front Row

I'm a Trainer, and This Is the Strengthening Exercise That Works My Abs and Back All at Once

I love a good ab-strengthening exercise, and one move that I've been really into lately is the plank with a resistance band front row. It's all about stability and strength while being challenged to maintain proper form and simultaneously perform a single-arm row. I also like that it works your back and really ignites your core in a matter of seconds. If you've already perfected the plank and are looking for your next challenge, I recommend trying this move.

Because this is an advanced move, beginners should start with a side bridge. From there, you can advance to a side plank, an elbow plank, a high plank, and a plank with a lateral arm reach. Once you feel comfortable doing those moves and your form is on point, you can progress to the plank with a resistance band row — here's how to do it.

How to Do a Plank With Resistance Band Front Row

  • Attach a resistance band to an anchor point such as the bottom of a squat rack.
  • Face the anchor point and hold the band in your right hand as you come into a high plank position. Be sure to keep tension on the band. Your left wrist should be directly underneath your left shoulder. Your back should be flat so that your spine is in a neutral position. If your butt is higher than your back, push your hips toward the ground and widen your foot position for added support and stability.
  • With control, pull the band and drive your right elbow back toward your ribs. The only part of your body that should be moving is your right arm. Try not to rotate your hips. If they are moving, complete fewer reps or widen your foot position. Hold the band for one second at your ribs and then return to the starting position. This counts as one rep.
  • 10 reps on your right side and 10 reps on your left side is one set. Complete a total of three sets.
Image Source: POPSUGAR Photography / Tamara Pridgett
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