Fitwill stands in solidarity with Ukraine

Band Upright Row (Under two feet)

Band Upright Row (Under two feet)

The Band Upright Row (Under two feet) is a fantastic exercise that targets your upper back, shoulders, and biceps. The use of a resistance band adds an extra element of resistance, making it a great choice for building strength and definition in these muscle groups. This exercise can be performed either at home or in a gym setting, making it a versatile option for anyone looking to tone their upper body. To perform the Band Upright Row (Under two feet), you will need a resistance band that is securely anchored beneath your feet. Start by standing with your feet shoulder-width apart, grasping the resistance band with an overhand grip. Your arms should be fully extended, and the band should be firmly in place. Keeping your back straight and core engaged, slowly lift the band towards your chin, leading with your elbows. Focus on squeezing your shoulder blades together as you raise the band, exhaling through the movement. Be mindful not to lift the band too high, as this can strain your shoulders and neck. Lower the band back down to the starting position in a controlled manner, inhaling as you release the tension. Aim to perform this exercise for 10-12 repetitions, gradually increasing the resistance as you progress. Remember to maintain proper form throughout the movement to ensure maximum effectiveness and minimize the risk of injury. Incorporating the Band Upright Row (Under two feet) into your upper body routine will help you develop strong and well-defined back, shoulder, and bicep muscles. As always, be sure to consult with a fitness professional before starting any new exercise program to ensure it suits your individual needs and abilities.


  • Stand with your feet hip-width apart on a resistance band, holding the ends in each hand with your palms facing your body.
  • Start with your arms fully extended, hanging in front of your thighs.
  • Keeping your core engaged and your back straight, exhale as you pull the band up toward your chest, leading with your elbows.
  • As you lift the band, keep it close to your body and squeeze your shoulder blades together.
  • Pause for a moment at the top, then inhale as you slowly lower the band back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by standing tall with your feet shoulder-width apart and your knees slightly bent.
  • Keep your core engaged throughout the exercise to stabilize your body and prevent any excessive leaning or swaying.
  • Start with a lighter resistance band and gradually increase the tension as you build strength and improve your form.
  • Focus on pulling the band straight up towards your chin, keeping your elbows higher than your hands.
  • Control the movement on the way down as well, resisting the band's tension to work your muscles eccentrically.
  • Take a short pause at the top of the movement, squeezing your shoulder blades together to fully engage your upper back muscles.
  • Ensure that your shoulders stay relaxed and away from your ears to avoid unnecessary tension in the neck and traps.
  • Add variety to your workout routine by incorporating different widths of resistance bands or using different angles for the upright row.
  • Incorporate a combination of resistance band exercises targeting different muscle groups to create a well-rounded workout routine.
  • Proper nutrition and recovery are essential for effective muscle growth and overall fitness. Maintain a balanced diet and get enough rest for optimal results.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot