Band Narrow Grip High Row
Perform the Band Narrow Grip High Row to strengthen your upper back and improve posture.
- Secure a resistance band at a low anchor point.
- Stand facing the anchor, holding the band with a narrow grip.
- Pull the band towards your torso, keeping your elbows close to your body.
- Pause briefly at the top, then slowly return to the starting position.
How to perform the Band Narrow Grip High Row
- Set up. Set up in a stable, balanced starting position appropriate for the Band Narrow Grip High Row using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your trapezius rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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