Band Lying Reverse Grip Row
Band Lying Reverse Grip Row Exercise Description
The Band Lying Reverse Grip Row is a horizontal pulling exercise performed face-up with a resistance band. Using a supinated (palms-up) grip encourages shoulder external rotation and helps keep the elbows close to the torso, reinforcing a strong row path. The movement emphasizes scapular retraction and depression followed by shoulder extension, training the upper‑back with minimal momentum from the lower body. Primary movers include the latissimus dorsi, middle trapezius, and rhomboids; the posterior deltoids assist, with the biceps contributing to elbow flexion. Lying on the floor promotes a neutral spine and steady ribcage position, making it easier to feel the shoulder blades glide on the ribcage through a full, controlled range. This setup is useful for practicing precise scapulohumeral rhythm and consistent tension without added spinal loading.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Deltoid - Posterior
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Lying Reverse Grip Row Exercise
‘- Anchor the band securely behind your head so the line of pull meets your mid‑chest when lying down.
– Lie supine with knees bent, feet flat, head supported; maintain a neutral spine and ribs stacked.
– Hold the band with a shoulder‑width, palms‑up grip; wrists straight, forearms aligned with the band.
– Start with elbows extended and shoulder blades gently protracted (reach long without shrugging).
– Initiate by drawing the shoulder blades down and back (depress and retract).
– Row by driving elbows toward your ribs, keeping them close to your sides and shoulders away from ears.
– Pause briefly with elbows beside the torso; chest stays quiet—avoid arching or flaring ribs.
– Return slowly, allowing controlled scapular protraction as the arms straighten.
– Keep neck neutral and jaw relaxed; imagine lengthening through the crown of the head.
– Maintain smooth, even breathing and consistent tension throughout the set.
Band Lying Reverse Grip Row Tips
‘- Anchor the band so its line of pull meets your mid‑chest when you’re lying down.
– Lie supine with knees bent, feet flat, and head supported to maintain a neutral spine and stacked ribs.
– Use a shoulder‑width, palms‑up grip with straight wrists and forearms aligned with the band.
– Begin with elbows extended and shoulder blades gently protracted by reaching long without shrugging.
– Start the movement by drawing your shoulder blades down and back before bending your elbows.
– Drive your elbows toward your ribs, keeping them close to your sides and shoulders away from your ears.
– Pause briefly with elbows beside your torso while keeping the chest quiet and avoiding rib arching or flaring.
– Return slowly, allowing controlled scapular protraction as the arms straighten.
– Keep your neck neutral and jaw relaxed, imagining length through the crown of your head.
– Maintain smooth, even breathing and steady band tension throughout the set.
Band Lying Reverse Grip Row Beginner Introduction
The Band Lying Reverse Grip Row is a resistance‑band back exercise done while lying on your back, designed to train a horizontal pulling pattern without standing or using heavy external load. In this position, the band is anchored behind the head so the pull comes toward the middle of the chest. The palms‑up hand position encourages the shoulders to rotate outward and brings the elbows in near the sides, guiding a clean, consistent row path.
This movement mainly challenges the lats and upper back, with support from the rear shoulders and biceps. Because the body rests on the floor, the lower back and ribcage stay relatively still, which highlights the motion of the shoulder blades sliding in toward the spine and then gliding forward again under control. The result is a row variation that emphasizes precision, steady tension, and arm‑to‑shoulder coordination rather than leg drive or body swing. It can be especially useful for feeling how the shoulders and upper back contribute to a strong, smooth pulling action.