Exercise guide
Band Lying Reverse Grip Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound pulling movement targets the lower lats and biceps by utilizing a supinated grip and a chest-supported position to eliminate momentum and maximize isolation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure a resistance band to a sturdy low anchor point directly in front of an incline bench.
- Set the bench to a 30-45 degree incline.
- Lie chest-down on the bench with your feet firmly on the floor and your head clearing the top of the pad.
- Grasp the band handles with an underhand (supinated) grip, palms facing forward/up.
How to do it
- Start with your arms fully extended toward the anchor point, allowing the band to pull your shoulder blades slightly forward.
- Exhale and pull the handles toward your waist, driving your elbows back while keeping them tucked close to your torso.
- Squeeze your shoulder blades together at the peak of the movement and hold for one second.
- Inhale and slowly extend your arms back to the starting position over a 2-3 second count, maintaining constant tension.
Form checklist
- Keep your chest in constant contact with the bench to prevent lower back arching.
- Ensure your wrists remain neutral and do not curl inward during the pull.
- Depress your shoulders away from your ears before starting each rep.
- Focus on driving the elbows back rather than pulling with the hands.
Pro tips
- Think about pulling the band 'through' your hips to better engage the lower fibers of the latissimus dorsi.
- Maintain a slight pause at the bottom of the movement to feel the stretch in the lats before initiating the next rep.
Make it harder
- Increase the distance between the bench and the anchor point to heighten the starting tension.
- Perform a 3-second isometric hold at the top of each repetition to increase time under tension for the biceps and traps.
Frequently asked
- What muscles does the band lying reverse grip row work?
- The band lying reverse grip row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the band lying reverse grip row?
- The band lying reverse grip row uses resistance band.
- Is the band lying reverse grip row good for beginners?
- The band lying reverse grip row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.