Band Hammer Grip Incline Bench Two Arm Row
Band Hammer Grip Incline Bench Two Arm Row Exercise Description
The Band Hammer Grip Incline Bench Two Arm Row is a horizontal pulling exercise performed prone on an incline bench with a neutral (hammer) grip. Chest support helps you maintain a neutral spine while you train the major back muscles through shoulder extension and scapular retraction. Primary contributors are the latissimus dorsi, middle trapezius, and rhomboids; the posterior deltoids assist, and the elbow flexors (biceps brachii, brachialis, brachioradialis) help bend the elbows. Keeping the palms facing each other promotes neutral wrist alignment and a natural elbow path close to the torso. Using a resistance band provides variable tension that increases as the band stretches, encouraging a strong squeeze at the end range. Focus on drawing the shoulder blades back and slightly down without shrugging, keeping the ribs in contact with the bench, and controlling the return to full elbow extension.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Biceps Brachii - Short Head, Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Other
- Equipment: Bench, 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 Hammer Grip Incline Bench Two Arm Row Exercise
‘- Set an incline bench to about 30–45°. Anchor a long band securely low in front of the bench.
– Lie chest-down with sternum supported, feet grounded. Hold one end in each hand, palms facing each other.
– Start with arms extended and the band lightly taut. Neck and spine neutral; ribs stay on the pad.
– Pack the shoulders: down and away from ears.
– Initiate by retracting and slightly depressing the scapulae.
– Drive elbows back close to your sides, aiming toward the lower ribs; wrists stay neutral.
– Pause briefly when hands reach the ribcage; keep chest contact and avoid shrugging.
– Control the return, allowing smooth scapular protraction as the elbows extend.
– Maintain steady breathing: exhale on the pull, inhale on the return.
– Stop if the anchor shifts; inspect the band for wear before use.
Band Hammer Grip Incline Bench Two Arm Row Tips
‘- Set the bench to about 30–45° and anchor the band securely low in front before lying down.
– Lie with your sternum and ribs in firm contact with the bench, keeping your feet grounded.
– Keep your neck and spine neutral throughout, avoiding lifting or craning your head.
– Hold the band with palms facing each other to maintain neutral wrists and a natural elbow path close to your torso.
– Before pulling, pack your shoulders down and away from your ears.
– Initiate each rep by retracting and slightly depressing your shoulder blades before bending the elbows.
– Drive your elbows back close to your sides, aiming them toward your lower ribs.
– Pause briefly when your hands reach your ribcage and focus on drawing the shoulder blades back and slightly down without shrugging.
– Control the return, allowing smooth scapular protraction as your elbows extend to the start position.
– Maintain steady breathing, exhaling on the pull and inhaling on the return.
– Stop the set if the band anchor shifts, and inspect the band for wear before using it.
Band Hammer Grip Incline Bench Two Arm Row Beginner Introduction
The Band Hammer Grip Incline Bench Two Arm Row is a chest-supported band row variation that targets the upper and mid-back using a palms-facing grip. Lying face-down on an angled bench provides support for the torso, which encourages steady spinal alignment while the arms perform a horizontal pulling motion against band resistance. With the band anchored in front, the movement centers on drawing the elbows backward alongside the body and then returning them forward in a smooth, controlled arc.
This exercise challenges the back, rear shoulders, and biceps, with the forearms assisting as the elbows bend. A palms-facing hand position encourages a comfortable wrist angle and a natural elbow path close to the sides. As the band stretches, resistance gradually increases, so the back muscles work hardest near the end of the pull, promoting a strong squeeze between the shoulder blades. The pattern emphasizes coordinated movement of the shoulders and shoulder blades, steady contact of the ribcage with the bench, and a deliberate tempo on both the pulling and returning phases, supported by calm, rhythmic breathing.