High Row With Resistance Bands (Mid)

Exercise / Posterior Deltoid


High Rows are a fantastic exercise for helping to strengthen the back. It’s fun, it makes us stronger and it’s a great way to work out those upper body muscles. It works on your entire upper back, from your neck to the bottom of your shoulders, and also works your core. This type of exercise also works your arms, shoulders, glutes, legs and all the other muscle groups of your body.


Type – Compound

Joint action – Shoulder hyper extension, Elbow flexion

How to perform the exercise


  • Anchor: Attach the anchor to the door at chest height.
  • Bands: Place your hands through the straps and attach each end of the band(s) to a closed ankle strap (so that they are resting on the top of your wrists.)

Body Position:

  • When facing the door, stand 3 to 4 feet away from it.
  • Maintain a hip-width distance between your feet, a high chest, and a straight head.
  • Your palms should be down and your arms should be straight out in front of you (parallel to the floor).


  • Pull your elbows back until they’re perpendicular to your shoulders.
  • Return to your original position.
  • Repeat.

Exercise Tips

  • Maintain a stable hand position while pulling your elbows back.
  • Your upper and lower arms should form a 90-degree angle at the end of the action.

Exercise Benefits

Standing High Row With Resistance Bands From A Midpoint Anchor is a fantastic workout for targeting and training the posterior deltoid muscles. As this resistance direction and origin point is straight out in front of your body, the mid point anchor makes this variation seem quite natural.