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Banded Upright Row


Banded Upright Row
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Biceps, Traps, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscle: Shoulders

Banded Upright Row Overview

If you're looking for a workout that hits multiple muscle groups at once, you can't go wrong with the upright row. This move is especially effective when done with a resistance band, as it allows you to really maximize the tension on your muscles. The upright row targets your shoulders, biceps, and traps, making it a great exercise for building overall upper-body strength.

It also helps improve posture and can be used as part of a warm-up or cool-down routine. Plus, the band provides a challenge that helps you maintain good form throughout the entire movement. So if you're looking for a versatile and effective exercise, be sure to give the upright row a try.

How to Do

  • Begin by standing on the center of the resistance band, and hold the band with your palms facing your body.
  • Keeping your feet shoulder-width apart, bend your knees slightly and hinge at your hips to lower your torso until it’s nearly parallel to the floor.
  • From here, press through your heels to return to standing, and as you do, row the band up toward your chest, leading with your elbows.
  • When the band reaches chest level, pause and squeeze your shoulder blades together before slowly lowering them back to the starting position.
  • Repeat for the desired number of reps.

Exercise Tips

  • Make sure to keep your core engaged throughout the movement to avoid arching your back.
  • If the band is too light, try doubling it up or using a heavier resistance.
  • For an added challenge, you can also do this exercise with one arm at a time.

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