Band Front Plank With Single Arm Pulldown
Band Front Plank With Single Arm Pulldown Exercise Description
Band Front Plank with Single-Arm Pulldown combines an anti-extension, anti-rotation plank with a unilateral band pull. Your goal is to keep the trunk quiet while the arm moves, training the anterior core (rectus abdominis, obliques, transverse abdominis) to resist spinal extension and rotation. The pulling arm primarily works the latissimus dorsi with help from the mid–lower trapezius, rhomboids, and serratus anterior to control the scapula. Expect a strong challenge to glute engagement for pelvic control and a stable, neutral spine from head to heels. This variation builds shoulder girdle control while reinforcing full-body tension and force transfer through a rigid trunk. Maintain smooth, controlled motion—if the torso shifts, the core has yielded and the rep isn’t complete.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Teres Major, Triceps Brachii - Long Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Front Plank With Single Arm Pulldown Exercise
‘- Secure a resistance band overhead in front of you.
– Set up in a forearm plank: elbows under shoulders, forearms parallel, feet hip-width, body in one line.
– Brace: lightly draw ribs down, squeeze glutes, and keep a neutral neck (gaze straight down).
– Widen your stance if needed to keep hips and shoulders square.
– Without rotating, reach one hand up to grasp the band.
– “Pack” the shoulder (gentle scapular depression/retraction) to start the pull.
– Pull the band toward the same-side lower ribs/side of chest, leading with the elbow close to the torso.
– Keep pelvis and ribs stacked; avoid sagging, piking, or hip sway.
– Pause briefly with the scapula set (no shrug), then return the band slowly under control.
– Replant the forearm, maintain your plank, and switch arms as needed.
– Breathe throughout; exhale softly during the pull while keeping the brace.
Band Front Plank With Single Arm Pulldown Tips
‘- Keep your body in one straight line from head to heels; avoid sagging or piking.
– Lightly draw the ribs down and squeeze the glutes to maintain a solid brace and stacked pelvis and ribs.
– Keep a neutral neck with your gaze straight down.
– Widen your foot stance if needed to help keep hips and shoulders square.
– Reach for the band and pull without rotating; avoid hip sway.
– “Pack” the shoulder with gentle scapular depression and retraction before you start the pull.
– Pull the band toward the same-side lower ribs/side of chest, leading with the elbow close to your torso.
– Pause briefly with the scapula set and avoid shrugging at the top of the pull.
– Return the band slowly under control to keep the trunk quiet.
– Breathe throughout and exhale softly during the pull while maintaining your brace.
Band Front Plank With Single Arm Pulldown Beginner Introduction
Band Front Plank with Single-Arm Pulldown blends a forearm plank with a one-sided band row to challenge the entire body. While the band is anchored overhead in front, the body is held long and straight and only one arm moves, so the abs and side abs work hard to stop the back from arching and the torso from twisting. This creates a strong core stability drill that emphasizes control rather than big movement.
At the same time, the pulling arm targets the lats, mid-back, and the muscles around the shoulder blade, reinforcing shoulder stability while the band is drawn toward the side of the chest. The glutes contribute by helping the hips stay steady, supporting a neutral spine from neck through legs. Smooth, deliberate motion and steady breathing highlight whether the trunk is truly stable; any shifting through the midsection shows how demanding this position is for full-body tension and force transfer.