Band Incline Row

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Secure a resistance band to a low, sturdy anchor point directly in front of the bench.
3. Lie face down on the bench with your chest firmly supported and your feet planted wide for stability.
4. Grasp the band handles with a neutral or overhand grip, ensuring there is slight tension in the band at full arm extension.

How to do it

1. Exhale and pull the band toward your hips, driving your elbows back and upward while squeezing your shoulder blades together.
2. Hold the peak contraction for one second, focusing on the tension in your mid-back.
3. Inhale and slowly return to the starting position, resisting the band's pull to maintain a controlled eccentric phase.
4. Maintain a controlled tempo of 2 seconds for the pull, a 1-second squeeze, and 2 seconds for the return.

Form checklist

• Keep your chest in constant contact with the bench to prevent using momentum.
• Lead the movement with your elbows rather than pulling with your hands.
• Maintain a neutral spine by keeping your gaze slightly forward and down.
• Avoid shrugging your shoulders toward your ears during the pull.

Pro tips

• Think about 'tucking your shoulder blades into your back pockets' to maximize lat engagement and minimize trap dominance.
• Vary your grip width to shift focus: a wider grip targets the rear delts and upper traps, while a narrower grip emphasizes the lats.

Make it harder

• Increase the distance between the bench and the anchor point to heighten the starting tension.
• Add a 3-second isometric hold at the top of every repetition to increase time under tension.

Frequently asked

What muscles does the band incline row work?

The band incline 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 incline row?

The band incline row uses resistance band.

Is the band incline row good for beginners?

The band incline row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius