Upright Row - With Bands
The Upright Row - With Bands targets the Traps and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Upright Row - With Bands work?
The Upright Row - With Bands primarily works the Traps. Secondary muscles include the Shoulders, which assist during the movement.
Is the Upright Row - With Bands good for beginners?
Yes, the Upright Row - With Bands is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Upright Row - With Bands?
You need bands to perform the Upright Row - With Bands. Most commercial gyms will have this available.
Track Your Progress
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