Band Upright Row
Overview
- Target Muscle Groups:
- Shoulders, back, biceps, forearms.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.
General Information
Band Upright Row is a compound exercise that primarily targets shoulders and also engages back, biceps, and forearms. It is a beginner-level movement that offers smooth, joint-friendly tension with minimal equipment.
Bands make it easy to scale resistance at home or while traveling, and the variable tension encourages control near the top. A moderate elbow height and elbows‑out path emphasize the delts.
Choose this variation when you need portable equipment or the shoulders feel better with accommodating resistance. Compared with Barbell Upright Row, the band path is more forgiving, though total loading is lower.
Expect steady delt activation and upper‑trap support without heavy joint compression. Move deliberately to keep tension and position consistent.
Instructions
- Stand on the middle of a band with feet hip‑width and grasp the ends or handles with an overhand grip near the thighs.
- Brace your core, set shoulders down, and keep the chest tall without leaning back.
- Lead with elbows up and out while keeping the band close to your body as it ascends.
- Stop around mid‑chest to shoulder height; avoid pulling higher into pinchy end ranges.
- Keep wrists neutral and the band tracking vertically; do not let the hands drift far forward.
- Lower under control to maintain tension and repeat for the prescribed reps.
Common Mistakes
Injuries
Band Upright Row is a low risk exercise when performed with proper technique.
Variable tension encourages control but can tempt over‑pulling at the top. Keep elbows near shoulder height and prioritize smooth motion over maximal stretch.
If shoulders feel pinchy, widen your grip on the band, reduce starting tension, or shorten the range. Stop if you feel sharp pain or numbness.
Frequently Asked Questions
- Q: How do I adjust band difficulty quickly?
Widen your stance, choke up on the band, or use a thicker band to increase resistance. Narrow your stance or use a thinner band to reduce it while keeping form tight.
- Q: What rep range is best with bands?
Higher reps of 12-20 work well to maintain smooth tension and technique. Keep the last few reps challenging without breaking form.
- Q: Is band upright row joint-friendly?
Yes. The accommodating resistance reduces stress at end ranges and encourages controlled motion. Still, stop at a comfortable elbow height and adjust tension as needed.
- Q: What stance should I use on the band?
Start hip‑width and adjust to find immediate tension at the bottom without excessive slack. Keep balance even and avoid leaning back as the band tightens.
Overview
- Target Muscle Groups:
- Shoulders, back, biceps, forearms.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.