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Intermediate
Band Incline Row
4 steps Updated 29/08/2026
Band Incline Row is a resistance exercise targeting Upper Back (Trapezius, Rhomboids).
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How to perform it
- Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing back. Your feet should be firm on the floor, and the resistance band should be secured under the bench.
- Pull the handles towards your chest, bending your elbows and keeping them away from your body until your hands are near by your chest sides.
- Squeeze your shoulder blades together at the top of the movement, then slowly lower the handles back to the starting position with control.
- Repeat the rowing motion for the desired number of repetitions.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Back Squeeze
Last updated: 29/08/2026
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Band Incline Row
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