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Shoulders · Intermediate

Band Upright Row to Shoulder Press

Combined band upright row and overhead press for coordinated shoulder, upper-back, arm, and trunk strength.

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Band Upright Row to Shoulder Press demonstration

Exercise overview

Training details

ShouldersUpper BackTraps NeckTricepsBicepsCore

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand evenly on the center of a resistance band and hold its ends in front of your thighs with an overhand grip.
  2. 02Pull your elbows upward and outward until your hands approach your upper chest, stopping if the shoulders feel pinched.
  3. 03Rotate your hands into a comfortable pressing position at shoulder height while keeping your wrists stacked.
  4. 04Brace your trunk and press both hands overhead without allowing your ribs to flare.
  5. 05Lower your hands to your shoulders, rotate back to the upright-row position, and return them to your thighs under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBand Upright Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteStanding Dumbbell Shoulder PressComparable substituteDumbbell Upright RowComparable substituteDumbbell Lateral Raise

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