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
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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