Band Upright Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Supraspinatus
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Stand on the middle of a band with feet hip-width apart and hold an end in each hand with an overhand grip in front of your thighs.
2. Keep your torso tall and the band close to your body.
3. Pull your hands up toward your chest, leading with the elbows and keeping them above the wrists.
4. Stop around lower-chest height, then lower slowly against the band.

Cues

• Lead with the elbows, not the hands.
• Keep the grip about shoulder width apart.
• Stop where the shoulders still feel comfortable, usually at the lower chest.

Common mistakes

• Pulling the band high above chest level and pinching the shoulders.
• Shrugging aggressively.
• Leaning back to help the lift.
• Using a grip so narrow that the wrists bend sharply.

Alternatives

• Band Lateral Raise
• Lateral Raise