Resistance Band Upright Row: Muscle Worked, Benefits

The resistance band upright row is a variation of the upright row and an exercise used to build the muscles of the shoulders and traps.

Utilizing the resistance band is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.

There is no doubt, it is one of the best exercises for building upper back, but it’s also easy to get wrong. Incorrect technique can also place undue pressure on your shoulders and increase your risk of injury.

You shouldn’t be scared out of integrating the resistance band upright row into your routine. There are several ways you’ll need to look out to improve the technique.

Resistance Band Upright Row Muscles Worked

A real upper body powerhouse, the resistance band upright row mainly target your Traps and deltoid muscles. Some of the body’s most integral muscles groups worked during resistance band are:

  • Shoulders: Working on the deltoids, rhomboids, and trapezius muscles, it is perfect for building strength, muscle, and stability in the shoulder and upper back region.
  • Biceps: As major arm muscles, building your biceps will significantly enhance your upper body strength as well as general upper body resilience.

Resistance Band Upright Row Benefits

Here are the benefits of a resistance band upright row :

  • Muscle strength & growth: Due to its targeted pulling motion, a large group of major upper body muscles are targeted. Performing this exercise regularly is likely to accelerate your muscle growth and strength in your back, biceps, and shoulders.
  • Stability & conditioning: Band Upright row activates all major areas of the shoulders, making it excellent for upper body stability and conditioning.
  • Builds Traps: Traps are tricky to build. There are only a handful of exercises that mainly target your traps. A band upright row utilizes your traps just as much as it works your shoulders.
  • Arm power: It will make your arms more powerful, improving your performance in other exercises and activities as a result.
  • Improve your posture. When practiced with proper form, upright row exercises help build strength in your upper body stabilizer muscle groups, helping you stand up tall and keep your back straight.

Resistance Band Upright Row

The resistance band upright row is a movement that targets many of the large muscles in the upper back and shoulders. It is key for many movements (see below) in strength, power, and fitness sports.

Band upright rows are an exercise that nearly everyone can do using a wide variety of grip widths.

Resistance keep tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy.

Resistance Band Upright Row

How To Do Resistance Band Upright Row

  1. Stand on a resistance band and hold the handles with palms facing inwards, resting on your thighs.
  2. Now, keep your back straight and lift the band up towards your chin, keeping your elbows higher than your forearms.
  3. Do not pull the band up any higher. Hold for a count of two. Inhale as you lower the band to the starting position.
  4. Repeat for the desired number of repetitions.


  • Bend slightly at the knees and stand with feet shoulder-width apart.
  • Don’t allow your back to arch as you pull the band up, don’t allow excess weight to dictate your body mechanics.
  • Keep your shoulders back, chest out, and body upright.
  • Don’t pull the band too high: Pulling the band too high can increase the likelihood of an impingement injury at the shoulder.
  • Don’t roll the shoulder forward, when lowering the weight, make sure your chest is proud and shoulders pulled back/together.

Sets & Reps

  • 3-5 sets of 8-12 reps.


A resistance band upright row can strengthen the posterior chain muscles, including the shoulders and upper back. With great attention to form, you’ll reap all the benefits.

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