# Chest Supported Resistance Band Row

A chest-supported row on an incline bench with resistance bands anchored at the foot of the bench. Trains the upper back and rear delts, and the band tension rises toward the top of each pull.

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

## Muscles worked

- Upper back: 9/10
- Rhomboids: 8/10
- Rear delts: 7/10
- Traps: 6/10
- Lats: 5/10
- Biceps: 5/10

## How to do the Chest Supported 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 down.
3. Pull your elbows out and back, hands beside your chest.
4. Slowly lower the handles until your arms are straight.

### Full technique — 7 steps

1. Set an incline bench high enough for your arms to hang freely below your shoulders.
2. Anchor two bands at the base of the bench and hold one handle in each hand.
3. Lie face down with your chest supported and feet planted wide for balance.
4. Let your arms hang straight down with palms facing back and light tension on the bands.
5. Row the handles upward by driving your elbows out to the sides and back.
6. Bring your hands beside your chest and squeeze your shoulder blades together without lifting your chest off the pad.
7. Lower the handles under control until your arms are fully extended again.

## Common mistakes

- Lifting chest off the bench
- Shrugging through the top
- Cutting off the bottom stretch
- Letting the bands snap the arms down
- Jerking the handles with momentum

## Form cues

- Keep chest on pad
- Keep elbows flared
- Let arms fully hang
- Keep neck neutral
- Keep shoulders out of ears

## How much to do

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

- **Barbell**: [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/), [Wide Grip Barbell Row](https://seto.fit/exercises/barbell-row-overhand-wide/)
- **Suspension trainer**: [Wide Grip Suspension Trainer Row](https://seto.fit/exercises/wide-grip-suspension-trainer-row/), [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/)
- **Dumbbells**: [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/), [Chest Supported Dumbbell Rear Delt Row](https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-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.

- Easier: [Supine Elbow Press](https://seto.fit/exercises/supine-elbow-press/) — 15% of bodyweight
- **This exercise: Chest Supported Resistance Band Row — Beginner**
- Harder: [Resistance Band Bent Over Row](https://seto.fit/exercises/resistance-band-bent-over-row/) — Beginner
- Harder: [Alternating Dumbbell Pendlay Row](https://seto.fit/exercises/alternating-dumbbell-pendlay-row/) — Intermediate

## Quick answers

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

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

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

Shoulder: low, Elbow: low.

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

Accessory. Goes after the main lifts. ≈ 7 min with rest.

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

Strength: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 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 Resistance Band Row?

Barbell: Chest Supported Barbell Row, Wide Grip Barbell Row. Suspension trainer: Wide Grip Suspension Trainer Row, Suspension Trainer Bent Knee Row. Dumbbells: Overhand Grip Dumbbell Bent Over Row, Chest Supported Dumbbell Rear Delt Row. Cable machine: Floor Seated Cable Row, Cable Bent Over Row.

### What is an easier version of the Chest Supported Resistance Band Row?

Supine Elbow Press (15% of bodyweight).

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

Resistance Band Bent Over Row (Beginner), Alternating Dumbbell Pendlay Row (Intermediate).

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

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