Band Lying Reverse-Grip Row
Strengthen your back with the Band Lying Reverse-Grip Row! Targets your back muscles for a stronger, healthier you.
The Band Lying Reverse-Grip Row mainly works the back, with help from the shoulders and traps. You'll need: exercise bench or resistance bands.
Required Equipment
Band Lying Reverse-Grip Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Band Lying Reverse-Grip Row Variations and Alternatives
How to do the Band Lying Reverse-Grip Row
Attach a resistance band to a low and stable point. If the band doesn't have an anchor, ensure it wraps securely around the legs of a bench or another sturdy object.
Lie face down on a bench, with your chest at the edge of the bench, and grasp the resistance band handles with an underhand grip (palms facing upwards towards the ceiling).
Keep your feet grounded on the floor with legs straight or knees slightly bent.
Pull the handles towards your lower ribs, keeping your elbows close to your body and squeezing your shoulder blades together.
Slowly straighten your arms back out to the starting position, maintaining tension in the resistance band and control throughout the movement.
Repeat the movement for the desired number of repetitions and sets.
Ensure your movements are slow and controlled, maintaining tension in the targeted muscles throughout the exercise. Adjust the intensity by using bands of different thicknesses or moving further away from the anchor point to increase the tension.
Band Lying Reverse-Grip Row FAQs
What muscles does the Band Lying Reverse-Grip Row work?
The Band Lying Reverse-Grip Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band Lying Reverse-Grip Row?
Exercise bench or resistance bands.
What workout day should the Band Lying Reverse-Grip Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Lying Reverse-Grip Row variations and alternatives?
Similar exercises include the Band Bent-Over Rear Deltoid Kickback, Band Bent-Over Lat Pulldown, Band Bent-Over Lateral Rear Raise and Band Bent-Over Row.
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