Band Incline Row
Strengthen your back with the Band Incline Row! Target your upper back muscles with this adaptable exercise.
The Band Incline Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: incline bench or resistance bands.
Required Equipment
Band Incline Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Band Incline Row Variations and Alternatives
How to do the Band Incline Row
Secure a resistance band around a sturdy object near the ground or to the legs of an incline bench if possible.
Lie face down on an incline bench, with your chest firmly against the pad and your feet on the ground for stability.
Grip the handles of the band with both hands. Your arms should be fully extended towards the secured end of the band, and your palms should face each other.
Brace your core and pull the handles towards your hips, retracting your shoulder blades and bending your elbows.
Focus on squeezing your upper back muscles at the top of the movement.
Slowly extend your arms back to the starting position, controlling the resistance of the band.
Repeat for the desired number of repetitions and sets.
Make sure to perform the exercise in a controlled manner, keeping the movement smooth to maximize the tension on the upper back muscles throughout the exercise. Adjust the tension of the band or your positioning relative to the anchor point to increase or decrease the difficulty.
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Band Incline Row FAQs
What muscles does the Band Incline Row work?
The Band Incline Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band Incline Row?
Incline bench or resistance bands.
Is the Band Incline 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 Incline Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Incline Row variations and alternatives?
Similar exercises include the Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown, Band Bent-Over Row and Banded-Handle Row.
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