# Chest Supported Reverse Grip Resistance Band Row

A chest-supported band row on an incline bench with an underhand grip and elbows close to your sides. Trains the lats and upper back with little lower-back involvement.

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

## Muscles worked

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

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

1. Lie face down on an angled bench, supporting your chest and keeping your feet firm.
2. Hold the band handles with palms facing forward, arms hanging straight.
3. Pull the handles toward your lower ribs, elbows close to your sides.
4. Slowly lower back to the starting position, arms fully extended.

### Full technique — 7 steps

1. Loop a resistance band with handles under the front base of an incline bench.
2. Lie face down with your chest supported and feet planted wide for balance.
3. Hold a handle in each hand with an underhand grip, arms hanging straight below your shoulders.
4. Set your neck neutral and let your shoulder blades reach slightly at the bottom.
5. Row the handles up by driving your elbows back close to your sides.
6. Bring the handles beside your lower ribs without lifting your chest off the bench.
7. Lower the handles until your arms are fully extended, keeping tension on the band.

## Common mistakes

- Lifting chest off the bench
- Flaring elbows too wide
- Shrugging through the top
- Cutting off the bottom stretch
- Letting the band snap the arms down

## Form cues

- Keep chest on bench
- Keep elbows close to sides
- Row toward lower ribs
- Let shoulders reach below
- 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 · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best 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.

- **Dumbbells**: [Single Arm Staggered Stance Dumbbell Row](https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/), [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/)
- **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/)
- **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/)
- **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/)

## 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 Reverse 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 Reverse Grip Resistance Band Row work?

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

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

Shoulder: low, Elbow: low.

### When should I do the Chest Supported Reverse Grip 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 Reverse 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, 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 Reverse Grip Resistance Band Row?

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

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

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

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/