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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back
Band Rotating Hammer Grip Incline Bench Row
4 steps Updated 29/08/2026
Band Rotating Hammer Grip Incline Bench Row is a resistance exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Upper Back (Rhomboids).
Step by step
How to perform it
- Adjust an incline bench to a 45-degree angle and lie face down on the bench with your forefeet firmly on the floor. Place the resistance band under the bench and hold one handle of the band in each hand using an underhand grip (palms facing up), letting your arms hang straight down.
- Pull the handles towards your torso by bending your elbows, rotating them to a hammer grip (palms facing you), and keeping them close to your body until your hands are near your sides.
- Extend your arms back to the starting position with control.
- Repeat for the desired 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 Rotating Hammer Grip Incline Bench Row
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