Upright Row - With Bands

How to do the Upright Row - With Bands

1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	traps
Secondary	shoulders
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Standing Dumbbell Upright Row Dumbbell Kettlebell Sumo High Pull Kettlebell Scapular Pull-Up Bodyweight Dumbbell Shrug Dumbbell Smith Machine Upright Row Machine Upright Cable Row Cable Machine

Harder than the Upright Row - With Bands

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Upright Row - With Bands with

Opposing chest work — alternate sets without extra rest.

Bench Press - With Bands chest Cross Over - With Bands chest Alternating Floor Press chest Barbell Bench Press - Medium Grip chest

Common questions

What muscles does the Upright Row - With Bands work?

The Upright Row - With Bands primarily works the traps, with the shoulders as secondary movers. Kettlebell Sumo High Pull, Smith Machine Upright Row, and Standing Dumbbell Upright Row train the same muscle, across 6 equipment types.

What equipment do you need for the Upright Row - With Bands?

Resistance Bands. Without resistance bands, Standing Dumbbell Upright Row, Kettlebell Sumo High Pull, and Scapular Pull-Up train the same muscle, and 1 of the catalogue's options for this muscle need no equipment.

Is the Upright Row - With Bands suitable for beginners?

Yes, the Upright Row - With Bands is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Upright Row - With Bands go in a workout?

Early — the Upright Row - With Bands is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Bench Press - With Bands and Cross Over - With Bands later.

Similar exercises

Kettlebell Sumo High Pull Kettlebell Smith Machine Upright Row Machine Standing Dumbbell Upright Row Dumbbell Upright Cable Row Cable Machine Clean Shrug Barbell Smith Machine Behind the Back Shrug Machine