Upright row with band
The band upright row is a beneficial exercise targeting the shoulders, traps, and upper back. Using a resistance band, it strengthens the deltoids and trapezius muscles, enhancing shoulder stability and upper body strength. This exercise is particularly advantageous for athletes, as it improves posture, boosts shoulder mobility, and contributes to better performance in activities requiring upper body power and endurance. Additionally, it's a low-impact movement, reducing the risk of injury while effectively building muscle and strength.
| Primary muscle group: | Shoulders |
| Exercise type: | Band |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
18
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Setup: Stand on an exercise band with your feet shoulder-width apart, ensuring there is tension in the band at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip, slightly less than shoulder-width apart. Rest the handles on top of your thighs, with your arms fully extended but slightly bent at the elbows. Keep your back straight.
- 2Starting Position: Ensure your torso is stationary and your core is engaged. This is your starting position.
- 3Lift: Exhale and use your side shoulders to lift the handles. Keep the handles close to your body as you lift. Continue to lift the handles until they are nearly touching your chin. Tip: Make sure your elbows are driving the motion and are always higher than your forearms.
- 4Pause: Pause for a second at the top of the movement.
- 5Lower: Inhale and slowly lower the handles back down to the starting position.
- 6Repeat: Repeat the movement for the recommended number of repetitions.
Tips & Tricks
Proper Stance: Keep your feet shoulder-width apart to ensure balance and stability. This foundational stance will help you maintain control during the exercise.
Engage Core: Always keep your core engaged. This will not only support your lower back but also help in maintaining a good posture throughout the movement.
Control Your Movements: Focus on slow and controlled movements rather than rushing through the exercise. This ensures that you are targeting the right muscles effectively.
Keep Elbows Up: Your elbows should be higher than your wrists at the top of the movement. This helps target your deltoids and traps more efficiently.
Neutral Wrist Position: Maintain a neutral wrist position to avoid any unnecessary strain. Flexing or extending your wrists can lead to discomfort or injury.
Breathing Technique: Inhale as you lower the band and exhale as you pull it up. Proper breathing helps you manage the exercise's intensity and maintains oxygen flow to your muscles.
Consistent Tension: Ensure that the resistance band is under constant tension throughout the exercise. This keeps your muscles engaged and maximizes the benefits of the workout.
Mind-Muscle Connection: Actively focus on the muscles being worked, especially the shoulders and upper back, to enhance muscle activation and growth.
Use a Mirror: Performing this exercise in front of a mirror can help you check your form and make necessary adjustments. This ensures you are performing the movement correctly and safely.
Warm-Up: Perform a thorough warm-up before starting, focusing on shoulder and upper body mobility exercises. This prepares your muscles for the workout and reduces the risk of injury.
Track in the Blaze App
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