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Band Incline Row

Step by step instructions, muscle activation and variants for the Band Incline Row.

EasyMiddle back

About this exercise

The band incline row is a back exercise performed lying prone on an incline bench with a resistance band anchored low in front of the bench. The incline position stabilises the torso and eliminates momentum, placing targeted tension on the lats and mid-back muscles through a full rowing range of motion.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and anchor a resistance band low in front of the bench
  • Lie face down on the bench and hold the band ends with both hands, arms extended forward
  • Retract your shoulder blades and row both hands toward your lower chest, driving your elbows back and past your torso
  • Squeeze the lats and mid-back at the top of the pull
  • Slowly extend your arms back to the start under control, feeling the full stretch in your back
  • Keep your chest in contact with the pad throughout the movement to minimise torso swinging

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Band Incline Row

The Band Incline 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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