Resistance Band Upright Row

The resistance band upright row is one of the best variations of the upright row that you can do anywhere to build the shoulders and trap muscles.

Bands upright row reduce the strain on your joints compared to traditional weights.

It’s one of the best workouts you can do at home, but it’s important to do it correctly. The incorrect form can lead to unnecessary strain on your shoulders.

You shouldn’t be afraid to integrate it into your shoulder workout routine. There are various ways to improve the technique.

Here, you will learn the technique for performing it correctly for optimal results.

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Resistance Band Upright Row Muscles Worked

• The resistance band upright row primarily targets the upper back muscles, particularly the deltoids (lateral delt) and the trapezius.
• Secondary muscles engaged during it are the biceps, brachii, and forearm muscles.
• The stabilization muscles used during it include the rhomboids, supraspinatus, Infraspinatus, teres minor, serratus anterior, and core muscles.

Know More: Resistance Band Trap Exercises for Mass and Strength

How To Do Band Upright Row

1. Keep your feet shoulder-width apart and place the center of the resistance band under your feet.
2. Grasp the resistance band with an overhand grip, with your hands slightly wider than shoulder-width apart.
3. Your palms should be facing your body.
4. Keep your back straight and chest lifted, and engage your core muscles for stability.
5. Pull the resistance band straight up towards your chin.
6. Do not pull the band up any higher. Hold for a count of two.
7. Slowly lower the resistance band back down to the starting position
8. Do 8–10 reps and 3–4 sets.

Tips and Form

• 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.
• Please avoid pulling the band too high, as it can increase the likelihood of shoulder impingement.
• Don’t roll the shoulder forward when lowering the weight. Ensure your chest is proud and your shoulders are pulled back/together.
• Keep your wrists straight and avoid excessive bending or twisting.
• Focus on controlled movements throughout the exercise during the upward and downward phases.
• Remember to breathe naturally and avoid holding your breath.

Know More: 21 Bodyweight Shoulder Exercises: No Equipment

Resistance Bands Upright Row Variations

There are several variations of the upright row that you can perform using resistance bands, including:

• Wide-grip band upright row: Hold the resistance band with a wider grip to target your shoulders more effectively.
• Single-arm band upright row: Hold the resistance band with one hand and perform the exercise one arm at a time to improve muscle imbalances.

You can do other resistance band exercises to build upper body strength and muscle mass. These include:

• Lateral Raises
• Band Pull-Aparts
• Band Lat Pulldowns
• Band Bent-Over Rows
• Band Reverse Fly

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