Resistance Band Upright Row
An upright row against a band anchored under your feet. The resistance grows as the elbows rise, easing the start and loading the top of the lift.
Primary muscles
- Side Delts
- Traps (Trapezius)
Secondary muscles
- Front Delts
- Biceps
- Brachialis
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the middle of a band with feet hip-width apart, holding the handles on your thighs with an overhand grip.
Brace and keep the handles close to your body.
Pull the handles up by driving the elbows up and out.
Stop when the elbows reach about shoulder height.
Lower slowly to the thighs.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbows lead the hands
Stay tall
Control the band on the way down
Common mistakes
Pulling the hands up to the chin
Letting the band snap the hands down
Leaning back
Safety notes
Check the band for wear and keep it firmly under your feet.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.