Band Lying Reverse Grip Row

Category

Back

Difficulty

Intermediate

Equipment

Resistance Band

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Trapezius, Rhomboids, Biceps Brachii

How to do it

1. Lie chest-first on an incline bench, with your feet firmly planted on the floor for stability. Hold the handles of a resistance band anchored below the bench with a reverse grip (palms forward) and allow them to hang down.
2. Pull the handles of the band upwards towards your torso by bending your elbows, keeping them close to your body, and squeezing your shoulder blades together at the top of the movement.
3. Slowly return to the starting position, extending your arms back down towards the floor.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Maintain a neutral spine throughout the exercise to avoid straining your lower back.
• Breathe steadily, exhaling as you pull the band and inhaling as you return to the starting position.
• Keep your elbows close to your body to maximize back engagement and minimize shoulder involvement.