Chest Supported Row (Band)

A compound pulling exercise where your torso is supported, targeting the back muscles while reducing lower back strain using resistance bands.

Instructions

1. Set up an incline bench at a 45-degree angle.
2. Lie face down on the bench with your chest supported.
3. Anchor a resistance band in front of you at approximately chest height.
4. Hold one end of the band in each hand with arms extended.
5. Pull the band toward your torso, driving your elbows back and squeezing your shoulder blades together.
6. Keep your elbows close to your body during the pull.
7. Slowly extend your arms back to the starting position with control.

Tips

• The incline position eliminates momentum and lower back strain, allowing for isolation of the back muscles.
• Focus on squeezing your shoulder blades at the peak of the contraction.
• Maintain a neutral neck position throughout the movement.
• Control the eccentric (lowering) phase to maximize muscle engagement.
• Adjust the band resistance by standing closer or farther from the anchor point.