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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
Band Lying Reverse Grip Row
4 steps Updated 29/08/2026
Band Lying Reverse Grip Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major).
Step by step
How to perform it
- 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.
- 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.
- Slowly return to the starting position, extending your arms back down towards the floor.
- Repeat the movement for the desired number of repetitions.
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Variations and related exercises
Alternate Superman
Archer Pull Up
Around the World Superman Hold
Assisted Chin Up Normal Width Reverse Grip
Last updated: 29/08/2026
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Band Lying Reverse Grip Row
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