Banded High Rows
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Side Delts, Rear Delts
Tertiary:Traps
Stabilizer:Core
📋 How to Perform
- Anchor a resistance band at upper-chest height and stand facing it, feet hip-width apart.
- Hold an end or handle in each hand with your arms straight in front, palms facing down.
- Step back until the band is lightly taut and brace your core.
- Pull toward your upper chest, driving your elbows out and back to about shoulder height.
- Squeeze your shoulder blades together at the end without shrugging.
- Return your arms forward slowly under control.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Letting the elbows drop toward the ribs, which turns it into a standard row and offloads the rear delts.
- Leaning back away from the anchor, which uses body weight instead of the upper back to move the band.
- Rushing the return, which lets the band snap the arms forward and drops tension on the upper back.
