# Chest Supported Neutral Grip Resistance Band Row

A chest-supported band row on an incline bench with a neutral grip, pulling both handles to your ribs with your elbows close to your sides. Trains the lats and upper back without loading your lower back.

- Beginner · Compound
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-rotating-hammer-grip-incline-bench-row/video/female.mp4
- HTML: https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 7/10
- Teres major: 6/10
- Rear delts: 6/10
- Biceps: 5/10
- Forearms: 3/10

## How to do the Chest Supported Neutral Grip Resistance Band Row

1. Lie face down on an angled bench, supporting your chest and keeping your feet firm.
2. Hold a band handle in each hand, arms hanging straight, palms facing in.
3. Pull the handles toward your ribs, keeping your elbows close to your sides.
4. Slowly lower the handles until your arms hang straight again.

### Full technique — 7 steps

1. Set an incline bench high enough for your arms to hang freely below your shoulders.
2. Loop a resistance band under the front base of the bench and take one handle in each hand.
3. Lie face down with your chest supported and your toes on the floor behind you.
4. Let your arms hang straight with palms facing inward and the band taut.
5. Pull both handles toward your lower ribs, driving your elbows back close to your sides.
6. Bring the handles beside your ribs without lifting your chest off the pad.
7. Lower the handles until your arms are fully extended and hanging again.

## Common mistakes

- Lifting chest off the bench
- Letting elbows flare wide
- Shrugging shoulders during the pull
- Cutting off the bottom stretch
- Letting the band snap the arms down

## Form cues

- Keep chest on pad
- Keep elbows close to sides
- Drive elbows back
- Let arms fully hang
- Keep neck neutral

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single Arm Cable Bent Over Row](https://seto.fit/exercises/single-arm-cable-bent-over-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Dumbbells**: [Single Arm Staggered Stance Dumbbell Row](https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/), [Chest Supported Overhand Grip Dumbbell Row](https://seto.fit/exercises/chest-supported-overhand-grip-dumbbell-row/)
- **Suspension trainer**: [Suspension Trainer Knee Tuck Row](https://seto.fit/exercises/suspension-trainer-knee-tuck-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Machine**: [Seated Cable Row (Reverse Grip)](https://seto.fit/exercises/seated-cable-row-reverse-grip/), [Seated Machine Row](https://seto.fit/exercises/seated-machine-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Chest Supported Neutral Grip Resistance Band Row — Beginner**
- Harder: [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/) — Beginner
- Harder: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner

## Quick answers

### What muscles does the Chest Supported Neutral Grip Resistance Band Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 7/10, Teres major 6/10, Rear delts 6/10, Biceps 5/10.

### Which joints does the Chest Supported Neutral Grip Resistance Band Row load?

Shoulder: low, Elbow: low.

### When should I do the Chest Supported Neutral Grip Resistance Band Row in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Chest Supported Neutral Grip Resistance Band Row?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Neutral Grip Resistance Band Row?

Cable machine: Single Arm Cable Bent Over Row, Cable Bent Over Row. Dumbbells: Single Arm Staggered Stance Dumbbell Row, Chest Supported Overhand Grip Dumbbell Row. Suspension trainer: Suspension Trainer Knee Tuck Row, Feet Elevated Suspension Trainer Row. Machine: Seated Cable Row (Reverse Grip), Seated Machine Row.

### What is a harder version of the Chest Supported Neutral Grip Resistance Band Row?

Resistance Band Bent Over Row (Beginner), Single Arm Dumbbell Row (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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