Bodyweight

Band Plank Overhead Row

The Band Plank Overhead Row is an effective exercise that combines a plank position with an overhead row utilizing a resistance band. It targets your core, shoulders, and upper back, enhancing strength, stability, and body coordination. Great for endurance and core stability.
View all exercises
Band Plank Overhead Row instructions
Step-by-step instructions
1
Place a resistance band underneath your hands or forearms while in a plank position.
2
Anchor the other end of the band with your feet.
3
Ensure your body is positioned in a straight line, creating the plank position.
4
Pull the band upwards while maintaining the plank position, as though you're rowing.
5
Return to the original position and repeat for the programmed number of reps.
Place a resistance band underneath your hands or forearms while in a plank position.
Anchor the other end of the band with your feet.
Ensure your body is positioned in a straight line, creating the plank position.
Pull the band upwards while maintaining the plank position, as though you're rowing.
Return to the original position and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Reverse Crunch with trainwell
Reverse Crunch
The Reverse Crunch is a great workout for enhancing core strength and balance. This exercise involves lifting your lower body towards your chest while on your back, improving total body strength.
Try it out
Strength
Yoga Ball Dumbbell Reverse Curl with trainwell
Yoga Ball Dumbbell Reverse Curl
The Yoga Ball Dumbbell Reverse Curl strengthens your biceps, forearms, and core. Ideal for muscle activation, body balance, and strength building.
Try it out
Bodyweight
Bosu Mountain Climber with trainwell
Bosu Mountain Climber
The Bosu Mountain Climber is a challenging cardio workout that boosts core and leg strength, endurance, stability, and balance by using a bosu ball to perform alternating knee drives while in plank position.
Try it out
Start your fitness journey today
Enjoying exercises like Band Plank Overhead Row, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer