How to do the Chest Supported Reverse Grip Resistance Band Row
- Lie face down on an angled bench, supporting your chest and keeping your feet firm.
- Hold the band handles with palms facing forward, arms hanging straight.
- Pull the handles toward your lower ribs, elbows close to your sides.
- Slowly lower back to the starting position, arms fully extended.
Full technique — 7 steps
- Loop a resistance band with handles under the front base of an incline bench.
- Lie face down with your chest supported and feet planted wide for balance.
- Hold a handle in each hand with an underhand grip, arms hanging straight below your shoulders.
- Set your neck neutral and let your shoulder blades reach slightly at the bottom.
- Row the handles up by driving your elbows back close to your sides.
- Bring the handles beside your lower ribs without lifting your chest off the bench.
- 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
Compared with similar variants
| Chest Supported Reverse 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.
Dumbbells
Cable machine
- Single Arm Cable Bent Over Row Harder
- Cable Bent Over Row Harder
Machine
- Seated Cable Row (Reverse Grip) Same level
- Seated Machine Row Same level
Suspension trainer
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
- Harder Resistance Band Bent Over Row
- Harder Single Arm Dumbbell Row
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).
