Band Upright Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Upright Row is a simple yet powerful upper-body exercise that primarily targets the shoulders and secondarily activates the traps. By pulling the resistance band vertically while maintaining an upright torso, you engage the deltoids and trapezius muscles under constant tension. It's an excellent alternative to barbell or dumbbell upright rows, particularly for those seeking a lower-impact version that’s joint-friendly. The band allows for a natural range of motion and accommodates different strength levels. This movement can improve shoulder size, posture, and upper-back strength, making it a great addition to any resistance training program.
How to Perform
Set the Band: Stand on the center of the resistance band with your feet about shoulder-width apart. Hold one end of the band in each hand with an overhand grip (palms facing toward you).
Stand Tall: Keep your back straight, chest lifted, and shoulders back. Arms should be fully extended with hands in front of your thighs and the band slightly taut.
Initiate the Pull: Begin by lifting your elbows upward and outward, leading the movement rather than pulling with your hands. Keep the band close to your torso.
Reach Peak Contraction: Raise the band until your elbows are at or slightly above shoulder level. Your hands should remain lower than your elbows throughout the motion.
Pause Briefly: At the top of the movement, pause for 1–2 seconds and consciously squeeze your deltoids and traps.
Lower with Control: Slowly return the band to the starting position, resisting the pull of the band and maintaining muscular tension.
Repeat the Reps: Complete your desired number of reps with steady breathing and smooth movement.
Breathing Pattern: Inhale during the lowering phase and exhale as you pull the band upward.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Lead the movement with your elbows, not your hands.
Keep the band close to your body to maximize deltoid activation.
Stop the lift when elbows reach shoulder height—don’t go excessively high.
Maintain a neutral wrist position—don’t let them bend backward.
Use a controlled tempo to fully engage the shoulders and traps.
Keep your chest up and back straight throughout the movement.
Adjust band resistance to match your strength level without compromising form.
Choose a grip width that feels natural—too narrow can strain the wrists.
Pause at the top for maximum muscle engagement.
Always warm up the shoulders before this movement to prevent strain.
How Not to Perform
Don’t lift with your hands—this places stress on the wrists and reduces deltoid activation.
Avoid raising elbows too high—this can impinge the shoulder joint.
Don’t round your back—keep your spine in a neutral, braced position.
Don’t yank the band—use slow, controlled motions instead of jerking.
Avoid using a band that’s too tight—resistance should allow for full range without breakdown in form.
Don’t shrug excessively—let the traps assist but not dominate.
Avoid locking out your knees—keep a soft bend in your legs for balance.
Don’t let your wrists flop backward—maintain straight alignment with the forearm.
Avoid overusing momentum—engage the muscles, not the joints.
Don’t hold your breath—steady breathing enhances performance and safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
