Videos
Instructions
- Stand upright with feet shoulder-width apart, holding the resistance band bar in front of your thighs with an overhand grip.
- Pull the bar straight up towards your chin, keeping it close to your body.
- Keep elbows higher than your forearms at the top of the movement.
- Pause briefly at the top, then slowly lower the bar back to the starting position under control.
Technical Tips
- Keep your core engaged and back straight throughout the movement.
- Avoid swinging your torso or using momentum.
- Do not raise elbows above shoulder level to reduce shoulder impingement risk.
Breathing Tips
- Inhale as you prepare and lower the bar.
- Exhale as you lift the bar towards your chin.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe elbow tendinitis
What muscles do resistance band upright rows work the most?
Resistance band upright rows primarily work the trapezius and shoulder muscles, particularly the side and front deltoids, while also engaging the biceps for assistance during the lift.
Is the resistance band upright row safe for my shoulders?
The resistance band upright row is generally safe when performed with proper form and without lifting elbows above shoulder height, which reduces strain on the shoulder joints and rotator cuff.
Can I replace barbell upright rows with resistance band upright rows?
Yes, resistance band upright rows are an effective alternative to barbell upright rows, offering similar muscle activation with reduced joint stress and added versatility for home workouts.
The Resistance Band Bar Upright Row is a highly effective upper body exercise targeting the trapezius and shoulder muscles using an elastic band bar setup. This movement simulates the traditional barbell upright row while offering lower joint stress, making it suitable for beginners and individuals seeking a safer shoulder strengthening alternative. It improves upper back and shoulder definition, enhances pulling power, and supports better posture by activating the traps and deltoids simultaneously. The exercise also engages the biceps as secondary movers, promoting balanced upper body development. Due to its simplicity and minimal equipment requirement, it is ideal for home workouts or functional training sessions. Practicing correct technique ensures effective muscle recruitment while reducing injury risk. Including Resistance Band Bar Upright Rows in your training routine develops shoulder stability and upper back strength essential for compound lifts and daily activities requiring lifting and carrying. Adjust band tension to match your strength level and focus on controlled movements for optimal results and long-term progress.