Side Plank Pull

1. Anchor a band or low cable in front of you and lie on your side with the forearm on the floor under the shoulder.
2. Stack the feet or stagger them, then lift the hips so the body forms a straight line from head to heels.
3. Grab the band or handle with the top hand and extend the arm toward the anchor.
4. Brace the core and row the handle toward the hip, driving the elbow back and squeezing the shoulder blade.
5. Pause for a second with the elbow at the hip, keeping the hips high and the body still.
6. Extend the arm back toward the anchor under control and repeat, then switch sides.

Common Mistakes

• Hips sagging during the row: The pull drags the body toward the anchor and the hips drop. Squeeze the glutes and push the hips up before each row.
• Torso rotating toward the floor: The chest turns down as the arm reaches forward. Keep the shoulders stacked and resist the twist.
• Shrugging the rowing shoulder: The trap takes over and the elbow flares. Pull the shoulder blade down and back and keep the elbow close.

Programming Tips

This belongs at the end of an upper body or full body session in a core block. Use 3 to 4 sets of 8 to 12 reps per side with 60 seconds of rest, keeping the plank solid for every rep. It builds oblique endurance and anti-rotation strength while adding light lat work.

Set the anchor low and in line with the chest, lift into a clean side plank and reach the arm before the first pull. Start with a light band or 5 to 10 kg on a cable and progress by adding 2.5 kg or moving to a thicker band once 12 reps per side feel stable. The most common fault is the hips sagging as the row fatigues the core. Fix it by squeezing the glutes hard, shortening the set and building reps gradually.

Common Questions

What does the side plank pull work?

It works the obliques and glute medius to hold the plank, the lats and rear delts to row, and the deep core to resist rotation. It is a combined stability and pulling exercise.

How much resistance should I use for a side plank row?

Start with a light band or 5 to 10 kg on a cable. The plank, not the row, is the limiting factor, so keep the load modest and focus on holding the hips still.

Is the side plank pull better than a regular side plank?

It is harder because the row keeps trying to twist you out of position. Master a 45 second side plank first, then add the pull for a more demanding anti-rotation challenge.