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Back · Band
Band Rotating Hammer Grip Incline Bench Row
Band Rotating Hammer Grip Incline Bench Row is a beginner compound strength exercise that works the lats (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
- 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
- Upper Back · Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii
How to do Band Rotating Hammer Grip Incline Bench Row
- Adjust an incline bench to a 45-degree angle and lie face down on the bench with your forefeet firmly on the floor. Place the resistance band under the bench and hold one handle of the band in each hand using an underhand grip (palms facing up), letting your arms hang straight down.
- Pull the handles towards your torso by bending your elbows, rotating them to a hammer grip (palms facing you), and keeping them close to your body until your hands are near your sides.
- Extend your arms back to the starting position with control.
- Repeat for the desired repetitions.
Form tips
- Ensure the resistance band is securely placed under the bench to avoid slipping.
- Exhale as you pull the band handles towards your torso and inhale as you return to the starting position.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.
Band Rotating Hammer Grip Incline Bench Row alternatives
More lats exercises
Band Rotating Hammer Grip Incline Bench Row FAQ
What muscles does Band Rotating Hammer Grip Incline Bench Row work?
Band Rotating Hammer Grip Incline Bench Row mainly works the lats in the back (Latissimus Dorsi, Teres Major and Rhomboids). The shoulders and biceps work as secondary muscles.
What equipment do you need for Band Rotating Hammer Grip Incline Bench Row?
You need a band and a bench.
How many sets and reps of Band Rotating Hammer Grip Incline Bench 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 Rotating Hammer Grip Incline Bench Row good for beginners?
Yes. Band Rotating Hammer Grip Incline Bench Row is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Band Rotating Hammer Grip Incline Bench 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 Rotating Hammer Grip Incline Bench Row?
Other exercises for the lats include Prone Bench Row Dumbbells Pronated Grip, Prone Bench Row Barbell Reverse Grip, Prone Bench Row Barbell Pronated Grip and Prone Bench Row Dumbbells Supinated Grip.
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