Band upright row

Band upright row

The band upright row is an effective upper body exercise that targets the muscles in your shoulders and upper back. By using resistance bands, this exercise provides a challenging yet safe way to build strength and improve posture. The band upright row primarily works the deltoids, trapezius, and rhomboid muscles, helping you develop a strong and toned upper body. During the band upright row, you'll begin by stepping onto the center of the resistance band with your feet hip-width apart. Grasp the ends of the band, keeping your palms facing your body and your hands shoulder-width apart. Maintain a slight bend in your knees and engage your core for stability. To perform the exercise, smoothly pull the band upward towards your chin while keeping your elbows pointing out to the sides. Focus on squeezing your shoulder blades together as you lift and pause briefly at the top of the movement. Slowly lower the band back down to the starting position, controlling the resistance throughout the entire range of motion. Including the band upright row in your workout routine can help improve overall shoulder strength and stability. It is a versatile exercise that can be modified for different fitness levels by adjusting the tension of the resistance band. Remember to always warm up properly before attempting this or any other exercise and consult with a fitness professional if you have any concerns or limitations.


  • Start by standing with your feet shoulder-width apart, knees slightly bent.
  • Hold a resistance band with an overhand grip, hands about shoulder-width apart.
  • Keep your arms fully extended in front of you, slightly bending your elbows.
  • Now, pull the band up towards your chin, keeping your elbows high and leading with your elbows.
  • Pause for a moment and squeeze your shoulder blades together at the top of the movement.
  • Slowly lower the band back to the starting position and repeat for the desired number of repetitions.
  • Remember to maintain proper form throughout the exercise, focusing on engaging your shoulder muscles.
  • To increase the intensity, you can use a heavier resistance band or increase the number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core muscles for stability and support.
  • Start with lighter resistance bands and gradually increase intensity as you progress.
  • Avoid jerking or using momentum to lift the bands.
  • Keep your shoulder blades pulled back and down throughout the movement.
  • Exhale as you lift the bands and inhale as you lower them.
  • Pause briefly at the top of the movement to maximize muscle contraction.
  • Include a variety of shoulder exercises in your workout routine to ensure balanced muscle development.
  • Consult with a fitness professional to ensure you are using appropriate resistance bands for your fitness level.
  • If you experience any pain or discomfort during the exercise, stop and seek guidance from a healthcare professional.


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