High Row (Resistance Band)
Also called Band High Row
How to do it
Anchor two sides of a resistance band securely overhead and hold one end in each hand with arms extended upward and forward. Pull the hands down and back toward the upper ribs by driving the elbows beside the torso and squeezing the shoulder blades, then return slowly overhead without losing control or shrugging.
Setup
Anchor the band securely above shoulder height and hold both ends with equal tension. Sit, kneel, or stand in a braced position with neutral wrists, chest tall, shoulders down, and enough distance for tension at full extension.
Where you should feel it
Through the lats and rhomboids with band tension increasing as the elbows travel down and back, while the biceps, rear delts, and traps assist and the core and forearms stabilize.
When to use it
Use for portable high-row activation, warm-ups, and higher-repetition back work. Smooth sets of 12-20 reps suit the rising band resistance.