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Resistance Band Single-Arm Upright Row
A unilateral resistance band exercise pulling upward to target shoulders and upper back, building strength and addressing imbalances with joint-friendly variable tension.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Medial Delts, Anterior Delts
Traps
8/10Upper Traps
Biceps
6/10Long Head
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds
How to Perform
Stand with feet shoulder-width apart, stepping on the center of a looped resistance band or using an anchored band with handle. Grip the band with one hand, arm extended down, palm facing body, core engaged.
- Inhale and lead with your elbow to pull the band up toward your shoulder.
- Keep elbow high, above wrists, and band close to body.
- Pause briefly at top when hand reaches chest height and elbow levels with shoulder.
- Exhale and slowly lower the band to starting position, resisting tension.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Lead with elbow
- Keep band close
- Elbows higher than wrists
- Core tight, no rotation
Breathing
Inhale during the preparation and upward pull, exhale as you lower the band while maintaining core brace.
Tempo
2-1-2
Range of Motion
Pull until elbow is level with or slightly above shoulder, hand at chest height; lower fully to arm extended without locking elbow.
Safety
Safety Notes
- Avoid pulling above shoulder height to prevent impingement
- Use lighter band if shoulder discomfort occurs
- Ensure secure footing to prevent band slip
- Maintain straight wrists to avoid strain
Spotting
Not typically needed with resistance bands; self-spot by using lighter resistance if form breaks.
Common Mistakes
- Pulling too high causing impingement
- Using momentum instead of control
- Rounding back or shrugging shoulders
- Allowing body to rotate unilaterally
When to Avoid
- Shoulder impingement
- Acute wrist pain
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Basic pulling mechanics
- Core stability control
Also known as
Single-Arm Banded Upright Row, One-Arm Band Upright Row, Banded Single-Arm High Pull
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