Smart Workout Diary

Band Upright Row

The resistance band upright row is a standing pulling exercise in which a band is lifted close to the body toward the upper chest. It primarily trains the shoulders, especially the deltoids, while also involving the upper back and arms. It can support shoulder strength and upper-body muscular endurance.

Demonstration

Band Upright Row — demonstration 1
Band Upright Row — demonstration 2

Instructions

  1. Set up the band: Stand on the center of a resistance band with feet about hip-width apart, holding one end in each hand with an overhand grip.
  2. Find your posture: Stand tall with a braced abdomen, neutral spine, chest relaxed, and hands in front of your thighs. Keep light tension on the band.
  3. Pull upward: Lead with the elbows and draw the band close to your body toward the upper chest. Keep the elbows below shoulder height and the wrists neutral.
  4. Return with control: Lower the hands slowly to the starting position without leaning back or letting the band snap. Stop or reduce the range if the movement causes shoulder discomfort.
Muscle Group
Delts
Other Muscle Groups
Traps
Type
Strength
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Choose manageable resistance: Use a band that lets you move smoothly without shrugging or leaning backward.
  2. Keep the path close: Pull upward close to the torso rather than swinging the hands away from the body.
  3. Respect shoulder comfort: Do not force the elbows high; use a pain-free range and control both phases.
Exercise library