Movement overview

The Band Upright Row is an exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.

Step-by-step cues

1. Stand on the center of a resistance band with feet shoulder-width apart.
2. Hold the ends of the band with an overhand grip, arms extended downward in front of your thighs.
3. Keep your back straight and core engaged throughout the exercise.
4. Pull the band upwards by bending your elbows and raising your hands towards your chin.
5. Ensure your elbows are higher than your wrists at the top of the movement.
6. Pause briefly at the top, then slowly lower your arms back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine to prevent strain on your lower back.
• Focus on lifting with your shoulders and not your hands to maximize muscle engagement.
• Control the movement on both the upward and downward phases to increase effectiveness.
• Avoid using momentum; keep movements slow and controlled for better muscle activation.
• Ensure elbows lead the movement to properly engage the shoulder muscles.
• Adjust band tension by changing foot placement or using a different resistance level.