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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

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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