Core · Resistance Band
Resistance Band Elbow Plank with Single Arm Pulldown
How to do the resistance band elbow plank with single arm pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band overhead and set up in an elbow plank facing the anchor, holding the band in one hand. Brace hard, then pull the band down and back toward your hip while keeping your hips square and your plank steady. Return under control and finish your reps before switching arms.
- 1Brace your core to resist rotation as you pull
- 2Feel your lat drive the band down toward your hip
- 3Keep your hips square and level throughout the pull
Common mistakes
- Do not let your hips twist toward the working arm
- Avoid letting your hips sag in the plank
- Do not yank the band; pull and return with control
Muscles worked
The resistance band elbow plank with single arm pulldown mainly works the lower abs, obliques, lats, and upper abs, with the biceps, forearms, lower back, mid traps, lower traps, glutes, and rear delts assisting.
- Lower AbsPrimary
- ObliquesPrimary
- LatsPrimary
- Upper AbsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Mid TrapsSupport
- Lower TrapsSupport
- GlutesSupport
- Rear DeltsSupport
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the resistance band elbow plank with single arm pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.