Incline Row (Band)

A back exercise performed on an incline bench with band resistance, targeting the middle back and rhomboids.

Instructions

1. Set an adjustable bench to a 45-degree incline and lie face down against the backrest.
2. Anchor a resistance band at approximately chest height in front of the bench.
3. Grasp both band ends with arms extended in front of you at shoulder width.
4. Pull the band toward your chest, driving your elbows back and out to the sides.
5. Squeeze your back muscles, bringing your hands to the sides of your chest.
6. Extend your arms back to the starting position with control and repeat.

Tips

• Keep your chest against the bench throughout to maintain proper form and focus on back muscles.
• Drive your elbows back and out; this emphasizes the middle back over bicep involvement.
• Maintain constant tension in the band throughout the entire movement.
• Control the eccentric (lowering) phase to maximize time under tension.
• This exercise is excellent for posture improvement and back health.
• Perform 8-12 reps per set for optimal back strength and endurance.