Upright Row - With Bands
Muscles worked
Instructions
- 1To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- 2Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- 3Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Upright Row - With Bands
The band upright row reproduces the classic vertical pulling movement but with elastic resistance that increases progressively throughout the pull, unlike a barbell where the load stays constant. This growing tension intensifies trap engagement right at the top of the movement, where it's usually hardest to stay effective with a barbell. It's a very accessible variation that's easy on the joints and works well at home or while traveling. The band also requires active control of the path, which improves shoulder stability. It's a good option for varying the stimulus compared to a classic barbell upright row.
check_circleBenefits
- check_circleGrowing tension that intensifies the work at the top of the movement
- check_circleJoint-friendly thanks to the elastic resistance
- check_circleEasy to carry and use at home
- check_circleImproves active shoulder stability
lightbulbExecution tips
- lightbulbKeep the elbows higher than the forearms
- lightbulbDon't pull too high if you feel shoulder discomfort
- lightbulbChoose a resistance that allows full control
- lightbulbPause at the top of the movement
warningCommon mistakes
- warningPulling the handles too high, above the chin
- warningSwinging the torso to assist the movement
- warningChoosing a band too strong, which breaks form
- warningLetting the elbows drop below the forearms
helpFrequently asked questions
Is the band upright row safer for the shoulders?expand_more
It can be, since you can adjust the range and resistance based on how your joints feel.
Which band resistance should I choose?expand_more
Choose a band that lets you control the movement through the full range without jerking.
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