Fitwill stands in solidarity with Ukraine

Bar Band Standing Single Arm Upright Row

Bar Band Standing Single Arm Upright Row

The Bar Band Standing Single Arm Upright Row is a dynamic exercise that targets multiple muscle groups to build strength and improve posture. This exercise involves the use of a resistance band and a barbell, making it a versatile choice for both home and gym workouts. The primary muscle worked during this exercise is the deltoid or shoulder muscles. Specifically, it targets the lateral deltoid, which helps to create those broad, strong shoulders. In addition to the deltoids, the Bar Band Standing Single Arm Upright Row also engages the trapezius, rhomboids, and biceps. These muscles are responsible for stabilizing the movement and assisting with the shoulder elevation. One of the key benefits of this exercise is its ability to improve shoulder stability and posture by strengthening the upper back muscles. By strengthening these muscles, you can reduce the risk of shoulder injuries, improve your ability to perform overhead activities, and enhance your overall upper body strength. It's important to note that form and technique are crucial during the Bar Band Standing Single Arm Upright Row. Always maintain a tall posture, engaging your core throughout the movement. Avoid any jerking or swinging motions and focus on a controlled and smooth movement. Adjust the resistance level of the band or barbell according to your fitness level and gradually increase the intensity as you progress. Incorporating the Bar Band Standing Single Arm Upright Row into your workout routine can help you achieve a well-rounded upper body strength workout, while also enhancing your posture and stability. As with any exercise, it's important to listen to your body and adjust the intensity and resistance as needed.


  • Stand with your feet hip-width apart and place one end of a resistance band under your left foot.
  • Hold the other end of the band with your right hand, palm facing inwards.
  • Keep your back straight and core engaged throughout the exercise.
  • Start with your right arm fully extended, hanging in front of you.
  • Bend your right elbow and pull the band up towards your shoulder, keeping your elbow higher than your hand.
  • Squeeze your shoulder blades together at the top of the movement.
  • Slowly lower your arm back down to the starting position.
  • Complete the desired number of repetitions and then switch sides, placing the band under your right foot and pulling with your left arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your back straight.
  • Exhale as you lift the band towards your chest and inhale as you lower it back down.
  • Choose a band with appropriate resistance to challenge your muscles.
  • Start with a lighter band and gradually increase the resistance as you get stronger.
  • Avoid jerking or using momentum to lift the band.
  • Keep your shoulder relaxed and avoid shrugging.
  • Control the movement both on the way up and down.
  • Avoid bending your wrist or using your hand to assist the movement.
  • Listen to your body and stop if you feel any pain or discomfort.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts