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Resistance Band Upright Row
A resistance band vertical pull that targets the medial deltoids and upper trapezius to build shoulder and upper back strength, improving posture and mobility.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Lats, 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
4/10Lats
4/10Teres Major
Forearms
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the center of a resistance band with feet shoulder-width apart. Grip the ends with an overhand grip, arms extended in front of hips, back straight and core engaged.
- Inhale and brace your core.
- Exhale as you pull the band upward, leading with your elbows and keeping hands close to your body.
- Pull until hands reach chin level with elbows higher than wrists.
- Squeeze your shoulder blades at the top.
- Inhale as you slowly lower the band back to starting position, resisting the tension.
Coaching Tips
Form Cues
- Lead with elbows
- Keep hands close to body
- Squeeze shoulder blades
- Avoid shrugging shoulders
Breathing
Inhale during the lowering phase and exhale forcefully during the pull to maintain core stability.
Tempo
2-1-1
Range of Motion
Extend arms fully at the bottom with band taut; pull to chin height without raising elbows above shoulders.
Safety
Safety Notes
- Stop if shoulder pain occurs
- Secure band under feet to prevent slipping
- Use lighter band if impingement suspected
- Maintain neutral spine throughout
Spotting
Spotting not required; perform in front of a mirror to check form or use lighter resistance for safety.
Common Mistakes
- Using momentum to pull
- Shrugging shoulders excessively
- Allowing elbows to drop below wrists
- Rounding the back
When to Avoid
- Shoulder impingement
- Acute neck strain
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Basic upright posture
- Familiarity with pulling movements
Also known as
Banded Upright Row, Band Upright Row, Upright Band Pull
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