About this exercise
A resistance band row performed with the band anchored at a high point and pulled with a close overhand grip. Pulling from above targets the lower portion of the lats and the rhomboids while also recruiting the rear deltoids.
Band Narrow-Grip High Row
Step by step instructions, muscle activation and variants for the Band Narrow-Grip High Row.
EasyRear shouldersTrapezius
How to Perform
- Anchor the resistance band at a point well above head height
- Stand or sit facing the anchor and grasp the band with both hands using a narrow overhand grip
- Extend your arms fully toward the anchor to create tension in the band
- Retract your shoulder blades, then pull the band down and toward your torso, driving your elbows close to your sides
- Squeeze your back muscles at the peak contraction
- Slowly straighten your arms to return to the start position
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Band Narrow-Grip High Row
The Band Narrow-Grip High Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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