Back · Resistance Band
Band Narrow Grip High Row
How to do the band narrow grip high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band slightly above head height and grip the handles with your hands set close together. Pull the band down and back toward your upper ribs by driving your elbows down and in, then return under control to a full stretch.
- 1Your upper back and lats working as you drive your elbows down and back
- 2Your shoulder blades pulling together at the bottom of the row
- 3A smooth stretch through the lats as the band returns
Common mistakes
- Shrugging your shoulders toward your ears
- Rocking your torso to generate momentum
- Letting the band snap your arms back up
Muscles worked
The band narrow grip high row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the band narrow grip high row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.