Band Bench Incline Two-Arm Hammer-Grip Row
Build back strength with this incline row! Use a resistance band for a great hammer-grip workout.
The Band Bench Incline Two-Arm Hammer-Grip Row is a compound exercise that mainly works the back and shoulders, with help from the traps. You'll need: incline bench or resistance bands.
Required Equipment
Band Bench Incline Two-Arm Hammer-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Band Bench Incline Two-Arm Hammer-Grip Row Variations and Alternatives
How to do the Band Bench Incline Two-Arm Hammer-Grip Row
Secure a resistance band at the base of an incline bench. Ensure the band is firmly anchored and won’t snap back during the exercise.
Position yourself face down on the incline bench, with your chest firmly pressed against the bench pad and your feet on the ground for stability.
Grab the handles of the band with a hammer grip (palms facing each other).
Start with your arms fully extended and the band slightly taut.
Breathe out and pull the band handles towards your midsection while keeping your elbows close to your body.
Squeeze your shoulder blades together at the top of the movement for optimal contraction of the back muscles.
Pause briefly, then slowly release the handles back to the starting position while inhaling.
Maintain a neutral spine throughout the movement to avoid any arching of the back.
Repeat the exercise for the desired number of repetitions and sets.
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Band Bench Incline Two-Arm Hammer-Grip Row FAQs
What muscles does the Band Bench Incline Two-Arm Hammer-Grip Row work?
The Band Bench Incline Two-Arm Hammer-Grip Row mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Band Bench Incline Two-Arm Hammer-Grip Row?
Incline bench or resistance bands.
Is the Band Bench Incline Two-Arm Hammer-Grip Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Bench Incline Two-Arm Hammer-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Bench Incline Two-Arm Hammer-Grip Row variations and alternatives?
Similar exercises include the Band Bent-Over Lat Pulldown, Band Bent-Over Row, Banded-Handle Row and Loop-Band Lat Pulldown.
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