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Upper Back · Intermediate

Band Seated High Row

Seated high band row from an upper-chest anchor with elbows traveling back and outward for upper-back and rear-shoulder strength.

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Band Seated High Row demonstration

Exercise overview

Training details

Upper BackShouldersTraps NeckBiceps

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor a resistance band securely at upper-chest or face height and sit facing it with your feet supported.
  2. 02Grasp the band with both arms extended, sit upright, and brace your trunk without leaning backward.
  3. 03Pull your elbows back and slightly outward toward your upper ribs or lower chest.
  4. 04Pause briefly with your upper back engaged and your shoulders held away from your ears.
  5. 05Extend your arms toward the anchor slowly while keeping your torso upright and still.

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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 Narrow-Grip High RowRelated variationBand Low-to-High Wide 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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