Kysero
Try for free

Shoulders · Intermediate

Band Upright Row

Band upright row for controlled shoulder, upper-back, trapezius, and biceps accessory work.

View instructionsAll exercises
Back to all exercises
Band Upright Row demonstration

Exercise overview

Training details

ShouldersUpper BackTraps NeckBiceps

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. 02Brace your trunk and pull your elbows upward and outward while keeping your hands close to your body.
  3. 03Stop around lower-chest height, or earlier if you feel pinching or discomfort in either shoulder.
  4. 04Keep your wrists straight, your neck relaxed, and avoid aggressively shrugging at the top.
  5. 05Lower your hands to your thighs slowly while controlling the band tension, then repeat.

Keep exploring

Variations

Browse the full library

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

Harder progressionBand Upright Row to Shoulder Press

Keep exploring

Alternatives

Browse the full library

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

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

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder