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Band Narrow Grip High Row

The band narrow grip high row is a pulling exercise that emphasizes the rear deltoids, rhomboids, and mid-to-upper trapezius. It works well as an accessory movement in upper-body or posture-correcting workouts for individuals of any fitness level.

Muscles: Back, Shoulders
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at chest height and take a handle in each hand, palms facing down and hands close together.
Step back until the band is taut, arms extended forward at shoulder height, feet shoulder-width apart.
Keep your back straight and your core braced.
Inhale. As you exhale, pull the handles toward your upper chest, driving your elbows up and out to the sides and squeezing your shoulder blades together.
Inhale and slowly extend your arms back to the starting position.

Common mistakes

Shrugging the shoulders toward the ears engages the upper traps and removes tension from the rear deltoids.
Leaning back to generate momentum shifts work to the lower back and reduces upper-back engagement.
Dropping the elbows downward turns the movement into a standard low row, missing the intended shoulder emphasis.

Tips

Hold the peak contraction for one second at your upper chest to fully activate the scapular retractors.
Maintain continuous tension in the resistance band even when your arms are fully extended forward.
Focus on driving backward through your elbows rather than pulling purely with your hands and forearms.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions with 45 to 60 seconds of rest between sets to target muscle hypertrophy and endurance.

Muscles worked

Band Narrow Grip High Row: back, shoulders

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles does the band narrow grip high row primarily target?

It primarily works the posterior deltoids, rhomboids, and trapezius, with secondary assistance from the biceps and forearms.

Can this exercise be done at home without a specialized rack?

Yes, you can secure the band at chest height using a standard door anchor placed securely between a closed door and its frame.

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