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Banded Upright Row

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Banded Upright Row
Table Of Contents
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Exercise Description

Main Target Muscles

Shoulders

Secondary Target Muscles

Biceps, Traps, Upper Back

Workout Type

Strength

Gym Gear

Bands

Fitness Level

Beginner

Compound/Isolated

Compound

Power Move

Pull

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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