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Upper Back · Intermediate

Band Narrow-Grip High Row

High-anchored narrow-grip row to the upper chest with the elbows traveling outward for upper-back and rear-shoulder work.

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Exercise overview

Training details

Upper BackShouldersTraps NeckLatsBiceps

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band at or slightly above upper-chest height and face the anchor.
  2. 02Hold the band with a narrow two-hand grip, step back for light tension, and stand with the arms extended.
  3. 03Brace your trunk and pull the hands toward the upper chest while the elbows travel out and back.
  4. 04Pause with the shoulder blades drawn back without shrugging, leaning, or flaring the ribs.
  5. 05Extend the arms slowly toward the anchor and repeat without letting the shoulders roll forward.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Low-to-High Wide RowRelated variationBand Seated High Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable High RowComparable substituteBand Lateral Scapular RetractionComparable substituteCable Chest Supported Row

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