Abs · Resistance bands

Resistance Band Elbow Plank with Single Arm Pulldown

The resistance band elbow plank with single arm pulldown is an anti-rotational exercise that pairs a static core brace with a unilateral back pull. It is designed for intermediate to advanced lifters to challenge core stiffness and upper-body control at the end of a workout.

Muscles: Abs, Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the loop band to a low point and get into an elbow plank facing it, body in a straight line from head to heels.
Grip the free end of the band with one hand, arm extended forward toward the anchor.
Brace your core and keep your hips level.
Inhale, then as you exhale, pull the band back toward your shoulder, driving your elbow down and back.
Inhale and slowly extend your arm back to the starting position without rotating your hips.
Complete all repetitions, then switch arms.

Common mistakes

Rotating the hips toward the pulling side removes tension from the obliques and places unnecessary torque on the lower back.
Sagging or piking the hips shifts the workload away from the core and compromises spinal neutrality.
Allowing the band to yank the arm forward on the return phase eliminates eccentric control and risks shoulder strain.
Shrugging the supporting shoulder toward the ear destabilizes the scapula and overworks the upper trapezius.

Tips

Set your feet wider than shoulder-width apart to create a wider base of support and prevent hip rotation.
Firmly press your supporting forearm into the floor to keep the shoulder packed and stable throughout the set.
Drive your elbow down and back along your ribcage in a slow, deliberate motion rather than jerking the band.

Sets and reps

Perform 3 to 4 sets of 8 to 12 controlled reps per arm, resting 60 to 90 seconds between sets. Prioritize total hip and torso stillness over the resistance of the band.

Muscles worked

Resistance Band Elbow Plank with Single Arm Pulldown: abs, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which muscles work hardest in this exercise?

The exercise primarily taxes the rectus abdominis and obliques to prevent rotation, while the latissimus dorsi and rear deltoid perform the pull. The serratus anterior and rotator cuff of the supporting arm work statically to keep you stable.

Can this exercise be done at home?

Yes, as long as you have a secure, low anchor point such as a heavy piece of furniture or a door anchor. Ensure the band is firmly fixed before getting into the plank position.

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