Banded Upright Row

An exercise showing a man performing banded upright row . The left side labeled 'START' shows him standing with arms relaxed and resistance band under his feet.

Exercise Description

The Banded Upright Row is a resistance-band exercise that targets the shoulders and upper back by pulling the band vertically along the front of the body. It is an effective movement for developing shoulder strength, upper trapezius muscle development, and overall upper-body stability. The resistance band provides constant tension throughout the exercise, making it a versatile option for home and gym workouts.

Primary Muscles Worked

  • Lateral Deltoids (Side Shoulders)

  • Upper Trapezius

Secondary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Posterior Deltoids (Rear Shoulders)

  • Rhomboids

  • Levator Scapulae

  • Biceps Brachii

  • Brachialis

  • Forearm Flexors

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Stand on the center of a resistance band with your feet approximately shoulder-width apart.

  2. Hold one end or handle of the band in each hand using an overhand grip.

  3. Allow your arms to hang straight in front of your thighs.

  4. Stand tall with your chest lifted and shoulders relaxed.

  5. Engage your core and maintain a neutral spine.

Movement

  1. Pull the band upward along the front of your body.

  2. Lead the movement with your elbows, keeping them higher than your hands.

  3. Raise the band until your elbows reach approximately shoulder height.

  4. Pause briefly at the top of the movement.

  5. Slowly lower the band back to the starting position under control.

  6. Maintain tension in the band throughout the exercise.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Pulling the Elbows Too High

  • Raising the elbows significantly above shoulder level can increase stress on the shoulder joints.

Using Excessive Resistance

  • A band that is too heavy may force poor technique and reduced range of motion.

Shrugging the Shoulders Excessively

  • Avoid elevating the shoulders toward the ears during the movement.

Swinging the Body

  • Use controlled movement rather than momentum to lift the band.

Bending the Wrists

  • Keep the wrists neutral and aligned with the forearms.

Rounding the Upper Back

  • Maintain an upright posture with the chest lifted throughout the exercise.

Lowering Too Quickly

  • Control the return phase to maximize muscle activation and safety.

Back Exercises