Back · Resistance Band
Band Incline Row
How to do the band incline 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
Anchor a resistance band at a low point and lean back on an incline bench facing the anchor, gripping a handle in each hand with arms extended. Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together, then return under control.
- 1Your lats and mid-back pulling the handles toward your torso
- 2Your shoulder blades squeezing together at the top
- 3Steady band tension on both the pull and the return
Common mistakes
- Shrugging your shoulders or flaring your elbows wide
- Lifting your back off the bench to yank the band
- Letting the band recoil fast; control both phases
Muscles worked
The band incline row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the band incline 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.