Loop Band Side Plank Row
The Loop Band Side Plank Row is a hybrid core exercise that combines an isometric side plank with a single-arm rowing movement. It primarily targets the obliques for stability while strengthening the upper back and resisting rotational forces.
This complex movement challenges both core endurance and back strength; the AI analyzes your RPE and duration to identify which muscle group fatigues first, allowing for personalized volume adjustments. If you report lower back pain or shoulder instability, the system tracks this history and can immediately suggest safer alternatives like the Bird Dog Row. Additionally, tracking your daily HRV helps the AI determine if your central nervous system is recovered enough for this high-stability, high-coordination exercise.
Form Cues
- Stack your feet or stagger them slightly for better balance
- Keep your supporting elbow directly under your shoulder
- Squeeze your glutes to drive your hips forward
- Pull the band toward your ribcage while keeping your torso still
- Exhale as you row the band back
- Don't let your hips sag toward the floor
- Don't rotate your chest toward the ground as you pull
- Don't shrug your shoulder up toward your ear
- Don't allow the band to snap your arm back quickly
Common Mistakes
- Sagging hips breaking the straight line
- Rotating the torso during the row
- Placing the supporting elbow too far out
- Using a band that is too heavy
- Looking down at the feet
Muscles Worked
This exercise places a high demand on the obliques to maintain a rigid side plank position against gravity and the rotational pull of the band. Simultaneously, the rowing motion engages the rhomboids, latissimus dorsi, and rear deltoids, creating a functional link between the upper body and the core.
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