Partner Facing Feet-Elevated Side Plank Using Resistance Band Row

Differentiation: Mechanics

This variation of a Row is unique. Here is how: you use a plank position. Holding this position engages your core | as well as your back muscles. You also perform this exercise using a double-handle resistance band. You pull one handle. Your partner pulls the other handle. As you pull the band farther and make it thinner and longer,| the amount of resistance your back feels increases. The increased resistance develops the definition of your lat muscles. Finally, you work with a partner. Your partner can increase or decrease the intensity based on you and your partner's level of fitness.

Starting Position

To get into starting position, do this...

1) You will need a partner to perform this exercise.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Obtain elastic exercise bands (the kind with handles).

4) Obtain two Olympic plates.

5) Stack the Olympic plates on the floor.

6) Lay on the floor on your side - parallel to your partner's body.

7) Your feet should be centered over Olympic plates.

8) There should be a 7-foot gap between you and your partner

9) Place your feet together - atop the plates.

10) You and your partner should get into plank position - by supporting your weight on your underside elbow and raising your hips off the floor.

11) You and your partner should extend your non-supporting arms and grasp the band's handle.

12) ...with your hand overhand.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your body straight, simultaneously pull your elbow back...

3) This is the ending position.

4) ...until your elbow is back as far as possible.

5) Then, inhale while you gradually reverse the pull...

6) ...until your arm is fully extended.

7) Repeat reps for a full set.

8) Then, turn on your other side and repeat reps for a full set, using the other arm.

Proper Form

Pay special attention to following proper form by...

Do not twist your body when pulling the band. Keep your body roughly perpendicular to the floor.

Keep your back, legs and head straight.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

No video has been published yet.

Nobody appears in the video.

Comments