---
title: "Band Incline Row"
description: "Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing back."
locale: en
slug: band-incline-row
url: "https://hi.fitness/exercises/band-incline-row"
primaryMuscle: "Upper back"
secondaryMuscles: ["Biceps","Front delts"]
equipment: ["Resistance band","Bench"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/6e888d3a-band-incline-row_female.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Band Incline Row

Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing back.

## How to do it

1. Lie chest-first on an incline bench set at a 45-degree angle, holding one handle of the resistance band in each hand with your arms fully extended down, palms facing back. Your feet should be firm on the floor, and the resistance band should be secured under the bench.
2. Pull the handles towards your chest, bending your elbows and keeping them away from your body until your hands are near by your chest sides.
3. Squeeze your shoulder blades together at the top of the movement, then slowly lower the handles back to the starting position with control.
4. Repeat the rowing motion for the desired number of repetitions.

## Form tips

- Ensure the resistance band is secure to prevent any sudden slips.
- Focus on squeezing your back muscles at the peak of the movement.
- Perform each rep with controlled, deliberate movements for maximum benefit.

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