Band Hammer Grip Incline Bench Two-Arm Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Band Hammer Grip Incline Bench Two-Arm Row

Step by step instructions, muscle activation and variants for the Band Hammer Grip Incline Bench Two-Arm Row.

MediumMiddle back

About this exercise

The Band Hammer Grip Incline Bench Two-Arm Row is a back exercise performed prone on an incline bench using a resistance band with a neutral (hammer) grip. The incline position removes hip and lower-back involvement, keeping constant tension on the lats and mid-back throughout the movement.

How to Perform

  • Set an adjustable bench to a low-to-moderate incline (30–45°) and anchor the resistance band at floor level under the bench
  • Lie face down on the bench, holding one end of the band in each hand with palms facing each other (neutral grip)
  • Let your arms hang toward the floor at full extension
  • Drive your elbows back and upward, pulling both hands toward your hips simultaneously
  • Squeeze your lats and upper back at the top of the movement
  • Slowly lower your arms back to full extension under control
  • Keep your chest pressed against the bench throughout

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Hammer Grip Incline Bench Two-Arm Row

The Band Hammer Grip Incline Bench Two-Arm Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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