High Row (Band)

An upper back and trap isolation exercise using a resistance band, targeting the upper traps and rear shoulders.

Instructions

1. Anchor a resistance band at approximately eye or slightly above eye level.
2. Face the anchor point and grasp both ends of the band with a neutral grip, arms extended in front of you.
3. Pull the band toward your face, driving your elbows back and out to the sides.
4. Bring your hands to the sides of your head, squeezing your traps and rear shoulders.
5. Pause briefly at the top position, then extend your arms back to the starting position under control.
6. Maintain tension throughout and repeat for the desired reps.

Tips

• Keep your core braced and your body in a slight forward lean for stability.
• Drive your elbows back and slightly out; this emphasizes trap engagement over bicep involvement.
• Control the eccentric (lowering) phase to maximize time under tension.
• The band should maintain constant tension throughout the movement.
• This exercise pairs well with vertical pulling movements like pull-ups or lat pulldowns.
• Excellent for posture improvement and shoulder health.