Movement overview

The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.

Step-by-step cues

1. Anchor a resistance band at a high point above your head level.
2. Stand facing the anchor point with feet shoulder-width apart.
3. Hold the band handles with an overhand grip, arms extended forward.
4. Step back to create tension in the band while maintaining a slight bend in your knees.
5. Engage your core and keep your back straight.
6. Pull the band towards your chest by driving your elbows out and back, squeezing your shoulder blades together.
7. Pause briefly at the peak contraction, ensuring full scapular retraction.
8. Slowly extend your arms back to the starting position, maintaining control.
9. Repeat for the desired number of repetitions.

Technical tips

• Ensure the anchor point is secure to prevent slipping during the exercise.
• Keep your core engaged throughout to maintain balance and posture.
• Focus on squeezing your shoulder blades together at the peak of each row.
• Avoid using momentum; perform the movement in a controlled manner.
• Maintain a slight bend in your knees to stabilize your stance.
• Keep your wrists straight to avoid unnecessary strain.