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Band Upright Row
Stand with your feet shoulder-width apart on a resistance band, holding the handles in front of your thighs with palms facing your body. Keeping your back straight and core engaged, pull the handles upward by leading with your elbows until your hands reach chest level, then lower them back down with control. Make sure your elbows stay higher than your hands throughout the movement.
- Target muscles
- Shoulders
- Also works
- Upper back, Biceps
- Equipment
- Resistance bands
- Training style
- Home, Gym-based
- Logged as
- Weight and reps
- Popularity
- 75 of 100
Band Upright Row: how to do it
- Begin by standing upright with your feet shoulder-width apart, securely stepping on the resistance band with both feet to anchor it.
- Hold the handles of the resistance band with both hands, palms facing your body, and let your arms hang straight down in front of you.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Slowly pull the handles upward, leading with your elbows, until your hands reach chest level or slightly below your chin. Your elbows should remain higher than your hands throughout the motion.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulders and upper back.
- Slowly lower the handles back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common mistakes
A common mistake is letting your hands rise above your elbows, which can reduce muscle engagement and stress your wrists. Also, avoid rounding your back—keep your core tight and shoulders retracted for best results.
Alternatives
More Shoulders exercises
Questions about Band Upright Row
What muscles does the Band Upright Row target?
The Band Upright Row primarily works your shoulder muscles, especially the deltoids. It also engages your upper back, including the trapezius and rhomboids, and gives your biceps a secondary workout as you pull the band upward.
Do I need special equipment for the Band Upright Row?
All you need is a resistance band with handles or a loop band to perform the Band Upright Row. If you don’t have a band, you can substitute with a barbell or dumbbells, but the resistance band offers a joint-friendly, portable option.
Is the Band Upright Row good for beginners?
Yes, the Band Upright Row is beginner-friendly because resistance bands provide smooth, adjustable tension. Start with a lighter band and focus on proper form before increasing resistance to avoid strain.
What are common mistakes to avoid when doing the Band Upright Row?
A common mistake is letting your hands rise above your elbows, which can reduce muscle engagement and stress your wrists. Also, avoid rounding your back—keep your core tight and shoulders retracted for best results.
How many sets and reps should I do for the Band Upright Row?
For general strength and toning, aim for 3 sets of 10–15 reps. If your goal is muscle endurance, you can increase to 2–4 sets of 15–20 reps using lighter resistance.
Are there safety tips I should follow for the Band Upright Row?
Always check your band for wear or tears before starting to prevent snapping during the exercise. Maintain controlled movements, avoid jerking, and stop immediately if you feel shoulder or wrist pain.
What variations of the Band Upright Row can I try?
You can perform the Band Upright Row with a wider grip to target more of the outer shoulders or with a staggered stance for stability. Another option is using a single band anchored under one foot for unilateral training.