Band Upright Row
Strengthen your shoulders and traps with the Band Upright Row! A simple, effective exercise you can do anywhere.
The Band Upright Row is a compound exercise that mainly works the shoulders and traps, with help from the biceps and forearms. You'll need: resistance bands.
Required Equipment
Band Upright Row Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Side Shoulder (lateral deltoid); Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers); Inner Forearm (wrist flexors)
Band Upright Row Variations and Alternatives
How to do the Band Upright Row
Stand with your feet shoulder-width apart, on top of a resistance band. Make sure the band is securely under both feet to create even tension.
Hold the resistance band with both hands in front of you. Your grip should be slightly narrower than shoulder-width, with your palms facing your body.
Begin with your arms fully extended and the band taut.
Keeping your back straight and core engaged, exhale as you pull the band upwards towards your chin, leading with your elbows.
Your elbows should go up and to the sides, rather than straight up, to fully engage the deltoids.
Raise the band to just below chin level, or until your elbows are at shoulder height and no higher, to prevent excessive stress on your shoulder joints.
Pause briefly at the top of the movement.
Inhale as you slowly lower the band back to the starting position in a controlled manner.
Repeat for the desired number of repetitions and sets.
Ensure that you select an appropriate level of resistance for the band to maintain good form throughout the exercise. If the band is too light, you won't adequately challenge your muscles; if it's too heavy, your form may be compromised.
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Band Upright Row FAQs
What muscles does the Band Upright Row work?
The Band Upright Row mainly works the shoulders and traps, with help from the biceps and forearms. The main muscles are the trapezius, lateral deltoid and anterior deltoid.
What equipment do you need for the Band Upright Row?
Resistance bands.
Is the Band Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Upright Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Upright Row variations and alternatives?
Similar exercises include the Band Single-Arm Shoulder Press, Band Behind-Neck Shoulder Press, Band Bent-Over Lateral Rear Raise and Band Face Pull.
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