Exercise guide
Band Hammer Grip Incline Bench Two Arm Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This chest-supported row variation isolates the mid-back, lats, and rear deltoids by eliminating momentum and lower back strain. The neutral hammer grip shifts additional emphasis onto the brachialis and brachioradialis for improved forearm and upper arm thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-degree angle.
- Secure a resistance band firmly under the front legs of the bench or a low anchor point directly in front of you.
- Lie prone (face down) on the bench with your chest supported and your feet braced firmly on the floor for stability.
- Grasp the band handles or the band itself with a neutral grip (palms facing each other) and arms fully extended.
How to do it
- Exhale as you pull the band toward your lower ribcage, driving your elbows back and slightly upward.
- Retract your scapula at the top of the movement, squeezing your shoulder blades together forcefully.
- Inhale as you slowly extend your arms back to the starting position, maintaining tension on the band.
- Follow a tempo of 1 second for the pull, a 1-second squeeze at the top, and 2-3 seconds for the return.
Form checklist
- Keep your chest in constant contact with the bench to prevent using momentum.
- Maintain a neutral neck position by looking slightly down or forward, not upward.
- Ensure your shoulders stay down and away from your ears throughout the movement.
- Drive the movement with your elbows rather than pulling solely with your hands.
Pro tips
- To maximize lat engagement, think about pulling the band toward your hips rather than straight up to your chest.
- Focus on the 'mind-muscle connection' by imagining your arms as hooks and your back muscles doing all the heavy lifting.
Make it harder
- Increase the resistance by 'choking up' on the band to create more pre-stretch tension.
- Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
Frequently asked
- What muscles does the band hammer grip incline bench two arm row work?
- The band hammer grip incline bench two arm row primarily targets the lats and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the band hammer grip incline bench two arm row?
- The band hammer grip incline bench two arm row uses resistance band.
- Is the band hammer grip incline bench two arm row good for beginners?
- The band hammer grip incline bench two arm row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.