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Exercises › Back › Upright Row - With Bands

Upright Row - With Bands

Upright Row - With Bands is a beginner compound band exercise that mainly works your traps, with help from your shoulders.

💪 Traps🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Upright Row - With Bands: starting position
Starting position
Upright Row - With Bands: end position
End position

How to do the 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.

Muscles worked

Primary: TrapsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Upright Row - With Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

Upright Cable RowCable · IntermediateSmith Machine Upright RowMachine · BeginnerStanding Dumbbell Upright RowDumbbell · BeginnerKettlebell Sumo High PullKettlebell · IntermediateBarbell ShrugBarbell · BeginnerScapular Pull-UpBodyweight · Beginner

FAQ

What muscles does the upright row - with bands work?

It mainly works your traps; your shoulders assist.

How many sets and reps of upright row - with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the upright row - with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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