Chest Supported Resistance Band Row — how to, muscles worked, alternatives

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

Full technique — 7 steps

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

Compared with similar variants

	Chest Supported 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.

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 15% of bodyweight
This exercise Chest Supported Resistance Band Row Beginner
Harder Resistance Band Bent Over Row Beginner
Harder Alternating Dumbbell Pendlay Row Intermediate

Too hard for now? Start with the Supine Elbow Press.

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.