Back · Resistance Band
Band Hammer Grip Incline Bench Two Arm Row
How to do the band hammer grip incline bench two arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie chest-down on an incline bench with a resistance band anchored below and a handle in each hand, palms facing each other. Row both handles up toward your hips, driving your elbows back and squeezing your shoulder blades together. Lower slowly against the tension.
- 1Your lats and mid-back pulling the handles back
- 2Your shoulder blades squeezing together at the top
- 3Your elbows driving past your torso with a neutral grip
Common mistakes
- Yanking with your arms instead of pulling from your back
- Lifting your chest off the bench to cheat the row
- Letting the band recoil fast instead of controlling it
Muscles worked
The band hammer grip incline bench two arm row mainly works the lats and mid traps, with the rear delts, biceps, forearms, and lower traps assisting.
- LatsPrimary
- Mid TrapsPrimary
- Rear DeltsSupport
- BicepsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper TrapsMinor
Kovo programs the band hammer grip incline bench two arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.