Banded Curls to High Rows
Banded curls to high rows is a compound resistance band exercise that combines a biceps curl with an upright high row. It targets the lats, biceps, and upper traps, making it an efficient upper body pulling movement.
How to do it
- Anchor a resistance band at a low point and stand facing the anchor, holding one end in each hand.
- Begin by performing a biceps curl, bringing your hands toward your shoulders.
- At the top of the curl, flare your elbows out and pull the band upward toward your chin in a high row.
- Slowly reverse the movement, lowering back through the curl and returning to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest lifted and shoulders relaxed away from your ears.
- Perform the biceps curl smoothly before transitioning into the high row.
- Lead with your elbows as you pull the band toward your chin.
- Control the resistance on the way back down to the starting position.
Breathing: Exhale as you curl and pull the band toward you; inhale as you slowly return to the starting position.
Common mistakes
- Using momentum from the hips makes the movement less effective for the upper back and arms.
- Shrugging the shoulders toward the ears places unnecessary tension on the neck instead of the lats and traps.
- Dropping the elbows during the high row phase reduces activation in the upper back.
Muscles worked
Primary: lats. Secondary: biceps, traps, rhomboids.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder or elbow discomfort, ease off and choose a gentler pulling option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my neck instead of my back?
Lower the resistance band tension and focus on keeping your shoulders relaxed and down away from your ears throughout the movement.
Can I do this exercise with a regular looped band?
Yes, you can anchor any standard resistance band securely at a low point and hold the handles or ends firmly.
How often can I include this upper body pulling exercise in my routine?
You can perform this movement 2 to 3 times per week with at least a day of rest in between upper body pulling sessions.