WHY YOU SHOULD DO THIS EXERCISE?
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.
EXERCISE DEMO
Type – Compound
Joint action – Shoulder hyper extension, Elbow flexion
How to perform the exercise
Preparations:
- Anchor: Attach the anchor to the door at the bottom.
- 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:
- While facing the door, stand 3 to 4 feet away from it.
- With your feet hip-width apart, your chest high, and your head straight, stand.
- Bend slightly forward at the waist and stick out your buttocks.
- Make a 45-degree angle with your arms and direct them towards the door anchor.
Movement:
- Pull your elbows up and back until they are at a 90-degree angle to your shoulders.
- Return to your initial position.
- Repeat.
Exercise Tips
- Keep your hands loose as you bring your elbows back.
- Your upper and lower arms should be at a 90-degree angle at the end of the action.
Exercise Benefits
If you want to add more resistance to your High Row, try using Resistance Bands from a low anchor point. The lower anchor point, unlike the Mid Point High Row, requires you to bend your body, resulting in a lower centre of gravity. Your body is stabilised by the lower centre of gravity and the downward force generated by the low attachment point.