Band Narrow Grip High Row (VERSION 2) exercise animation (Hombre)

Band Narrow Grip High Row (VERSION 2)

Músculo objetivo
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
Músculos sinergistas
Brachialis, Brachioradialis, Deltoid Posterior
Equipamiento
Band
Parte del cuerpo
Back
Tipo
Strength

The band narrow grip high row is a pulling exercise that targets the upper back and lats — the latissimus dorsi, teres major and minor, infraspinatus, and the middle and upper trapezius — with help from the rear deltoids, brachialis, and brachioradialis. Rowing from a high anchor with a close grip, it builds upper-back thickness and shoulder-blade control with nothing but a resistance band.

Cómo hacer el Band Narrow Grip High Row (VERSION 2)

  1. 1Anchor the band at or above head height and face the anchor point.
  2. 2Take a narrow, neutral grip on the handles or band, hands roughly hip-width apart, and step back until the band is taut with your arms extended forward and slightly upward.
  3. 3Hinge slightly at the hips, brace your core, and set your shoulder blades down and back.
  4. 4Pull the band toward your upper chest, driving your elbows back and down along your sides.
  5. 5Squeeze your shoulder blades together at the end of the pull while keeping your wrists straight.
  6. 6Pause briefly with the band near your sternum, feeling the contraction in your upper back.
  7. 7Return the band forward under control until your arms are fully extended again.
  8. 8Complete your reps, then step toward the anchor to release the tension safely.

Consejos de técnica

  • Lead with your elbows rather than your hands so the back muscles do the work instead of the biceps.
  • Keep the band path aimed at your upper chest to match the high anchor and bias the upper back.
  • Move further from the anchor to increase tension or step closer to reduce it — the band sets your resistance.
  • Keep your chest tall and core braced so you row with your back instead of rocking your torso.

Errores comunes

  • Shrugging the shoulders up toward the ears, which shifts tension off the lats and onto the neck and overloads the upper traps.
  • Letting the band snap your arms forward on the return, which kills muscular tension and risks losing control of the handle.
  • Rounding the upper back at the start, which collapses the chest and removes the shoulder-blade retraction that drives the row.
  • Pulling with the arms only and never squeezing the shoulder blades, which leaves the mid-back and traps undertrained.

Preguntas frecuentes

What muscles does the band narrow grip high row work?

It mainly works the lats, teres major and minor, infraspinatus, and the middle and upper trapezius, with the rear deltoids, brachialis, and brachioradialis assisting the pull.

How narrow should my grip be?

Keep your hands close, roughly hip-width apart, in a neutral position. The narrow grip lets your elbows tuck along your sides and emphasizes the inner upper back.

Is the band narrow grip high row good for beginners?

Yes. The band scales the resistance smoothly and is joint-friendly, so beginners can groove shoulder-blade retraction and good rowing form before loading heavier.

How do I make the band high row harder?

Step further from the anchor to stretch the band more, use a thicker band, or slow the lowering phase. Each adds tension without needing extra weight.

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