High Banded Row

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

• Compound
• banda
• Beginner

How to do it

• Check the band and anchor before every set
• Start with enough tension to maintain resistance
• Control the return and do not let the band pull you back

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Using a damaged band or unsafe anchor
• Shortening the range because end-range resistance is too high

Muscles worked

Primary

• Traps
• Back

Secondary

• Rear delt
• Biceps

Alternatives

• Dumbbell High Row (upper back)
• Single-Arm Dumbbell Row
• Chest-Supported Machine Row