Videos
Instructions
- Stand on the resistance band with feet shoulder-width apart.
- Hold the band handles or ends with an overhand grip, arms extended down in front of your body.
- Pull the band upward toward your chin, keeping the elbows higher than the wrists.
- Pause at the top, then lower back down in a controlled motion.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back straight and avoid leaning backward.
- Lead the movement with your elbows, not your hands.
- Maintain tension on the band throughout the movement.
- Avoid shrugging your shoulders during the lift.
Breathing Tips
- Inhale before you begin the pull.
- Exhale as you pull the band upward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe cervical spine issues
- Recent elbow or wrist surgeries
The band upright row is an effective strength training exercise designed to target the upper back and shoulder muscles using a resistance band. Ideal for beginners and home workouts, it helps develop posture, improve deltoid definition, and build trap strength without requiring heavy gym equipment. By pulling the resistance band upward while keeping the elbows above the wrists, this movement emphasizes proper shoulder mechanics and engages multiple upper body muscles. It’s a versatile and joint-friendly alternative to barbell or dumbbell variations, offering progressive resistance that matches natural movement patterns. Whether you’re aiming for hypertrophy, mobility, or general fitness, the band upright row is a compact, efficient choice to integrate into upper body routines.
What muscles do band upright rows target?
Band upright rows primarily target the traps and shoulders, especially the lateral deltoids, with secondary activation of the biceps and forearms.
Is the band upright row safe for shoulder joints?
Yes, the band upright row offers controlled resistance and a natural range of motion, making it safer than barbell versions for those with shoulder concerns when performed with proper form.
Can I do upright rows at home with a resistance band?
Absolutely. Band upright rows are ideal for home workouts, requiring only a resistance band and minimal space to perform effectively.
How many reps of band upright rows should I do?
Start with 10–15 reps per set for 2–3 sets, adjusting based on your fitness level and training goals.
What are good alternatives to band upright rows?
Dumbbell upright rows, barbell upright rows, and cable upright rows are effective alternatives that target similar muscle groups with different resistance profiles.