Exercise guide
Band Narrow Grip High Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound pulling movement targets the upper back, rear deltoids, and traps by utilizing a high-to-low angle to maximize muscle fiber recruitment in the posterior chain. It is highly effective for improving posture and shoulder stability while engaging the biceps and rotator cuff.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a high point on a power rack, ideally 1-2 feet above head height.
- Face the anchor point and grasp the band with both hands using a narrow, overhand grip with hands just a few inches apart.
- Step back until the band is taut and your arms are fully extended in front of you at an upward diagonal angle.
- Set your feet shoulder-width apart with a slight bend in the knees and engage your core to maintain a neutral spine.
How to do it
- Exhale as you pull the band toward your upper chest or chin, driving your elbows back and out to the sides.
- Squeeze your shoulder blades together forcefully at the peak of the movement, ensuring your chest stays lifted.
- Inhale as you slowly return the band to the starting position, resisting the pull of the band to maintain control.
- Follow a controlled tempo, such as 2 seconds for the pull and 2 seconds for the return.
Form checklist
- Keep your shoulders depressed; do not let them shrug up toward your ears during the pull.
- Avoid leaning your torso back to gain momentum; keep your body stationary.
- Ensure your wrists stay neutral and do not curl inward as you pull.
- Focus on driving the movement with your elbows to maximize back engagement over the biceps.
Pro tips
- Initiate the movement by retracting your shoulder blades before your arms even begin to bend.
- Imagine trying to pull the band through your body to achieve a maximal peak contraction in the mid-traps and rear delts.
Make it harder
- Increase the resistance by stepping further away from the anchor point or using a thicker band.
- Add a 3-second isometric hold at the point of maximum contraction to increase time under tension.
Frequently asked
- What muscles does the band narrow grip high row work?
- The band narrow grip high row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the band narrow grip high row?
- The band narrow grip high row uses resistance band.
- Is the band narrow grip high row good for beginners?
- The band narrow grip high row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.