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Back · Band
Band Incline Row
Band Incline Row is a beginner compound strength exercise that works the upper back (back), with the shoulders and biceps assisting. It needs a band and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii
How to do 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. Your feet should be firm on the floor, and the resistance band should be secured under the bench.
- 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.
- Squeeze your shoulder blades together at the top of the movement, then slowly lower the handles back to the starting position with control.
- 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.
Band Incline Row alternatives
More upper back exercises
Band Incline Row FAQ
What muscles does Band Incline Row work?
Band Incline Row mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders and biceps work as secondary muscles.
What equipment do you need for Band Incline Row?
You need a band and a bench.
How many sets and reps of Band Incline Row should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Incline Row good for beginners?
Yes. Band Incline Row is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Band Incline Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Incline Row?
Other exercises for the upper back include Dumbbell Incline Row, Lawnmower Row, Barbell Pendlay Row and Dumbbell Hammer Grip Incline Bench Two Arm Row.
For developers
Use Band Incline Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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