How to do the Chest Supported Neutral Grip Resistance Band Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold a band handle in each hand, arms hanging straight, palms facing in.
- Pull the handles toward your ribs, keeping your elbows close to your sides.
- Slowly lower the handles until your arms hang straight again.
Full technique — 7 steps
- Set an incline bench high enough for your arms to hang freely below your shoulders.
- Loop a resistance band under the front base of the bench and take one handle in each hand.
- Lie face down with your chest supported and your toes on the floor behind you.
- Let your arms hang straight with palms facing inward and the band taut.
- Pull both handles toward your lower ribs, driving your elbows back close to your sides.
- Bring the handles beside your ribs without lifting your chest off the pad.
- 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
Compared with similar variants
| Chest Supported Neutral Grip Resistance Band Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Resistance bands, Adjustable bench | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Single Arm Cable Bent Over Row Harder
- Cable Bent Over Row Harder
Dumbbells
Suspension trainer
Machine
- Seated Cable Row (Reverse Grip) Same level
- Seated Machine Row Same level
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
- Harder Resistance Band Bent Over Row
- Harder Single Arm Dumbbell Row
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).
