Band Narrow-Grip High Row
Strengthen your back muscles with the Band Narrow-Grip High Row! A great exercise for improving posture and upper body strength.
The Band Narrow-Grip High Row is a compound exercise that mainly works the back, with help from the shoulders and traps. You'll need: resistance bands.
Required Equipment
Band Narrow-Grip High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Band Narrow-Grip High Row Variations and Alternatives
How to do the Band Narrow-Grip High Row
Starting Position: Stand facing the anchor point with your feet shoulder-width apart, while holding a resistance band that is securely anchored at a high point above your head.
Grip: Grip the band with both hands close together, palms facing down.
Movement Initiation: Begin with your arms fully extended and leaning slightly forward at the hips, keeping your back straight.
Execution: Pull the band toward your face, keeping your hands close together and elbows pointing out to the sides.
Muscle Contraction: Squeeze your shoulder blades together as you perform the movement, and hold briefly at the peak contraction.
Return: Slowly release the band back to the starting position with control, fully extending your arms.
Repetition: Repeat the motion for the desired number of repetitions and sets, maintaining good posture and a tight core throughout the exercise.
Safety Tip: Make sure to perform this exercise with a resistance band that provides enough tension to challenge your muscles but allows you to maintain proper form throughout the exercise. Adjust the resistance of the band or your stance to increase or decrease the difficulty.
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Band Narrow-Grip High Row FAQs
What muscles does the Band Narrow-Grip High Row work?
The Band Narrow-Grip High Row mainly works the back, with help from the shoulders and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Band Narrow-Grip High Row?
Resistance bands.
Is the Band Narrow-Grip High Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Narrow-Grip High Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Narrow-Grip High Row variations and alternatives?
Similar exercises include the Loop-Band Wide-Grip Pull-Up, Band Bent-Over Lat Pulldown, Band Bent-Over Row and Banded-Handle Row.
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