Standing High Row With Flat Bands

Area Targeted: Rear Shoulder

Standing High Row With Flat Bands is a great exercise to work and build the Posterior Deltoids (the Back of the Shoulders). The Shoulder is a delicate balance of Tendons, Ligaments and Muscles. You want to strengthen the shoulder without injury. It is for that reason that bands are the best form of resistance.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the door anchor at chest height.

Bands: Thread the band(s) through the anchor.

Body Positioning: Grip an end of the band in each hand and stand 3 to 4 feet away from the door while facing the door. Stand with your feet hips width apart, chest up and head straight. Position your arms straight out in front of you (parallel with the floor), and your palms down.


While keeping your elbows at shoulder height, pull straight back until your elbows are even with your shoulders, and your upper and lower arm are at a 90 degree angle. Slowly return to the starting position. Repeat.

Points To Remember

1. As you pull, grip the bands lightly and keep your upper arms and forearms parallel with the floor.