Upright Row - With Bands
Upright Row - With Bands is a strength - shoulder pull against increasing elastic resistance exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Deltoid
- Exercise type
- Strength - shoulder pull against increasing elastic resistance
Exercise technique
- Band
Stand with both feet on the center of a sturdy band.
- Grip
Hold ends overhand in front of your thighs.
- Tension
Set light band tension with arms extended.
- Posture
Soften knees and stabilize the torso upright.
- Pull
Raise elbows sideways, bringing the handles close to your body.
- Limit
Stop within shoulder comfort despite increasing top tension.
- Return
Brake the elastic recoil and lower arms slowly.
Key technique points
- Prevent the band from slipping beneath your feet.
- Match both side lengths.
- Choose comfortable elbow height.
- Keep wrists straight.
- Do not use torso momentum at the top.
- Slow the elastic return.
Common mistakes
Poor band anchoring
Do not stand where the band can escape from the foot edge.
Holding too short
Do not create top tension you cannot control.
Forcing chin height
Do not exceed shoulder range for a band-height target.
Leaning backward
Do not overcome rising tension through torso swing.
Dropping the hands
Do not allow sudden band recoil.
Worn band
Do not stretch cracked or thinned elastic near your face.
Frequently asked questions
Upright Row - With Bands: why is “Poor band anchoring” a mistake?
Do not stand where the band can escape from the foot edge.
Upright Row - With Bands: why is “Holding too short” a mistake?
Do not create top tension you cannot control.
Upright Row - With Bands: why is “Forcing chin height” a mistake?
Do not exceed shoulder range for a band-height target.
Upright Row - With Bands: why is “Leaning backward” a mistake?
Do not overcome rising tension through torso swing.
Upright Row - With Bands: why is “Dropping the hands” a mistake?
Do not allow sudden band recoil.
Upright Row - With Bands: why is “Worn band” a mistake?
Do not stretch cracked or thinned elastic near your face.
What should I focus on when doing Upright Row - With Bands?
Prevent the band from slipping beneath your feet. Match both side lengths. Choose comfortable elbow height. Keep wrists straight. Do not use torso momentum at the top. Slow the elastic return.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.