Resistance Band Upright Row: Muscle Worked, Benefits

The resistance band upright row is a variation of the upright row and an exercise used to build the muscles of the shoulders and traps.

Utilizing the resistance band is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.

It’s one of the best workouts you can do at home, but it’s important to do it correctly. The incorrect form can lead to unnecessary strain on your shoulders.

You shouldn’t be scared out of integrating the resistance band upright row into your routine. There are several ways you can improve the technique.

In this article, we will examine the technique for performing it correctly for optimal results.

What Is Resistance Band Upright Row

The resistance band upright row is a movement that targets many of the large muscles in the upper back and shoulders.

It involves lifting a weight or resistance band from your waist to your chin, with your elbows pointing outwards. The exercise is very effective because it works multiple muscle groups at once and helps to build upper body strength overall.

Band upright rows are an exercise that nearly everyone can do using a wide variety of grip widths.

Resistance keeps tension on the muscles throughout the entire range of motion, ultimately increasing muscle activation and hypertrophy.

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Resistance Band Upright Row Muscles Worked

A real upper body powerhouse, the resistance band upright row mainly targets your Traps and deltoid muscles. Some of the body’s most integral muscles groups worked during resistance band are:

Resistance Band Upright Row Benefits

Using resistance bands for your upright rows can offer several benefits over traditional weights

  • Resistance bands are much more affordable and portable than weights, making them an ideal choice for home workouts.
  • Using resistance bands provides a variable resistance throughout the range of motion, which can help to engage your muscles more effectively and lead to greater muscle activation.
  • Due to its targeted pulling motion, a large group of major upper body muscles are targeted. Performing this exercise regularly is likely to accelerate your muscle growth and strength in your back, biceps, and shoulders.
  • Another benefit of using resistance bands for your upright rows is that they reduce the strain on your joints than traditional weights.
  • The versatility of resistance bands makes them an excellent addition to any home workout.
  • Band Upright row activates all major areas of the shoulders, making it excellent for upper body stability and conditioning.
  • There are only a handful of exercises that mainly target your traps. A band upright row utilizes your traps just as much as it works your shoulders.
  • When done properly, upright row helps you improve your posture by building strength in your upper body stabilizer muscle groups. This helps you stand up tall and keep your back straight.
Know More: Resistance Band Trap Exercises for Mass and Strength

How To Do Resistance Band Upright Row

Resistance Band Upright Row
  1. Keep your feet shoulder-width apart and place the center of the resistance band under your feet.
  2. Grasp the resistance band with an overhand grip, with your hands slightly wider than shoulder-width apart.
  3. Your palms should be facing your body.
  4. Keep your back straight, chest lifted, and engage your core muscles for stability.
  5. Pull the resistance band straight up towards your chin.
  6. Do not pull the band up any higher. Hold for a count of two
  7. Slowly lower the resistance band back down to the starting position
  8. Repeat for the desired number of repetitions.


  • Bend slightly at the knees and stand with feet shoulder-width apart.
  • Don’t allow your back to arch as you pull the band up, don’t allow excess weight to dictate your body mechanics.
  • Keep your shoulders back, chest out, and body upright.
  • Please avoid pulling the band too high, as it can increase the likelihood of a shoulder impingement.
  • Don’t roll the shoulder forward, when lowering the weight, make sure your chest is proud and shoulders pulled back/together.
  • Keep your wrists straight and avoid excessive bending or twisting.
  • Focus on controlled movements throughout the exercise, both during the upward and downward phases.
  • Remember to breathe naturally and avoid holding your breath.

Sets And Reps

  • 3-5 sets of 8-12 reps.
Know More: 21 Bodyweight Shoulder Exercises: No Equipment

Variations of the upright row with resistance bands

There are several variations of the upright row that you can perform using resistance bands, including:

1. Wide-grip Kettlebell upright row

Hold the resistance band with a wider grip to target your shoulders more effectively.

2. Single-arm upright row

Hold the resistance band with one hand and perform the exercise one arm at a time to improve muscle imbalances.

Banded Upright Row Alternative

There are other resistance band exercises you can do to build upper body strength and muscle mass. These include:

  • Lateral Raises
  • Band Pull-Aparts
  • Band Lat Pulldowns
  • Band Bent-Over Rows
  • Band Reverse Fly

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A resistance band upright row can strengthen the posterior chain muscles, including the shoulders and upper back. With great attention to form, you’ll reap all the benefits.

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