Back · Resistance Band
Band Lying Reverse Grip Row
How to do the band lying reverse grip 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 a bench or the floor with a resistance band anchored in front and a handle in each hand, palms facing up. Row the handles toward your waist with an underhand grip, driving your elbows back and close to your sides. Lower slowly against the tension.
- 1Your lats and lower-lat fibers pulling the handles in
- 2Your elbows tucking close to your sides as you row
- 3A squeeze through your mid-back at the top
Common mistakes
- Curling with your biceps instead of rowing from your back
- Flaring your elbows out wide with the underhand grip
- Letting the band recoil fast on the way down
Muscles worked
The band lying reverse grip row mainly works the lats, with the biceps, mid traps, rear delts, forearms, and lower traps assisting.
- LatsPrimary
- BicepsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper TrapsMinor
Kovo programs the band lying reverse grip 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.