Upright Row - With Bands
A beginner strength exercise for the upper back, done with a resistance band.
- Main muscles
- Upper back
- Also works
- Shoulders
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Upright Row - With Bands
- To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
- Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Upright Row - With Bands
Bent Over Barbell RowBarbell · Beginner
Bent Over One-Arm Long Bar RowBarbell · Beginner
Bent Over Two-Dumbbell RowDumbbell · Beginner
Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner
Dumbbell Incline RowDumbbell · Beginner
Inverted RowBodyweight · Beginner
Inverted Row with StrapsOther equipment · Beginner
Leverage High RowMachine · Beginner
Questions
What muscles does the Upright Row - With Bands work?
Mainly the upper back, with the shoulders helping.
Is the Upright Row - With Bands good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Upright Row - With Bands?
Good alternatives that train the upper back: Bent Over Barbell Row, Bent Over One-Arm Long Bar Row, Bent Over Two-Dumbbell Row or Bent Over Two-Dumbbell Row With Palms In.
How many sets and reps of the Upright Row - With Bands should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).