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All exercises

Band upright row

Beginner

Band upright row is a compound resistance band exercise for the side delts, also working the traps, front delts, and biceps.

What it works

Primary muscle

Side delts

Also works

TrapsFront deltsBiceps

Equipment
Resistance band
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand on the middle of a band with your feet about shoulder-width apart and hold an end in each hand in front of your thighs, palms facing you.
  2. 2Brace, stand tall and pull your hands up close to your body by driving your elbows up and out to the sides.
  3. 3Stop when your hands reach about chest height, with your elbows level with or slightly above your shoulders.
  4. 4Keep your shoulders down and your torso still; don't lean back to finish the pull.
  5. 5Lower your hands slowly against the band until your arms are straight.

What to do instead

  • Dumbbell upright rowDumbbell
  • Cable upright rowCable
  • Kettlebell upright rowKettlebell
Logged today · 90 seconds restBand upright row

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  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band