Resistance Band Elbow Plank With Single Arm Pulldown

Muscles worked

Setup

1. Secure a resistance band to a low anchor point approximately 12-18 inches off the ground.
2. Assume a standard elbow plank position facing the anchor, with your feet spread wider than shoulder-width for a stable base.
3. Position yourself far enough from the anchor so there is slight tension in the band when your arm is fully extended.
4. Grip the band with one hand, keeping the opposite forearm firmly planted on the floor with the elbow directly under the shoulder.

How to do it

1. Exhale and pull the banded hand toward your ribcage, driving your elbow back and down toward your hip.
2. Squeeze your shoulder blade toward your spine at the peak of the contraction while keeping your hips perfectly level.
3. Inhale as you slowly extend your arm back to the starting position, resisting the band's pull to maintain control.
4. Complete all reps on one side before switching to the other arm.

Form checklist

• Keep your hips and shoulders square to the floor; do not allow the torso to rotate toward the pulling side.
• Maintain a straight line from your head to your heels, avoiding any sagging or arching in the lower back.
• Engage your glutes and quads forcefully to stabilize the lower body.
• Keep the neck neutral by looking at a spot on the floor between your forearms.

Pro tips

• Focus on the 'anti-rotation' aspect: the real work for the obliques is resisting the band's attempt to twist your body.
• Drive the elbow of the supporting arm into the floor to create a 'push-pull' tension that increases total-body stability.
• Pause for one second at the peak of the pull to maximize lat and trapezius activation.

Make it harder

• Narrow your foot stance to decrease your base of support, significantly increasing the core stability requirement.
• Perform the movement from a high plank (on your hands) to increase the range of motion and stability challenge.

Frequently asked

What muscles does the resistance band elbow plank with single arm pulldown work?

The resistance band elbow plank with single arm pulldown primarily targets the abs, glutes, lats, obliques, and trapezius, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the resistance band elbow plank with single arm pulldown?

The resistance band elbow plank with single arm pulldown uses resistance band.

Is the resistance band elbow plank with single arm pulldown good for beginners?

The resistance band elbow plank with single arm pulldown is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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