Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Band
Band Lying Reverse Grip Row
Band Lying Reverse Grip Row is a beginner compound strength exercise that works the lats (back), with the upper back 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
- Lats
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Biceps · Biceps Brachii
How to do Band Lying Reverse Grip Row
- Lie chest-first on an incline bench, with your feet firmly planted on the floor for stability. Hold the handles of a resistance band anchored below the bench with a reverse grip (palms forward) and allow them to hang down.
- Pull the handles of the band upwards towards your torso by bending your elbows, keeping them close to your body, and squeezing your shoulder blades together at the top of the movement.
- Slowly return to the starting position, extending your arms back down towards the floor.
- Repeat the movement for the desired number of repetitions.
Form tips
- Maintain a neutral spine throughout the exercise to avoid straining your lower back.
- Breathe steadily, exhaling as you pull the band and inhaling as you return to the starting position.
- Keep your elbows close to your body to maximize back engagement and minimize shoulder involvement.
Band Lying Reverse Grip Row alternatives
More lats exercises
Band Lying Reverse Grip Row FAQ
What muscles does Band Lying Reverse Grip Row work?
Band Lying Reverse Grip Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back and biceps work as secondary muscles.
What equipment do you need for Band Lying Reverse Grip Row?
You need a band and a bench.
How many sets and reps of Band Lying Reverse Grip 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 Lying Reverse Grip Row good for beginners?
Yes. Band Lying Reverse Grip Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Band Lying Reverse Grip 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 Lying Reverse Grip Row?
Other exercises for the lats include Prone Bench Row Barbell Reverse Grip, Cable Bent Over Reverse Grip Row, Barbell Reverse Grip Bent Over Row and Cable Reverse Grip Straight Back Seated High Row.
For developers
Use Band Lying Reverse Grip 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_2PL3AA" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_2PL3AA", "name": "Band Lying Reverse Grip Row", "model": "female", "target": "Lats", "equipment": "Band", "media": { "mp4": "https://…/ex_2PL3AA/mp4-720.mp4?…", "poster": "https://…/ex_2PL3AA/poster.jpg?…" } }