Shoulders
Resistance Band Upright Row
The Resistance Band Upright Row is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: side delts 36%, upper traps 20% and front delts 12%.
How to do it
- Stand on the middle of a resistance band with feet hip-width.
- Hold both sides of the band overhand in front of the thighs, hands about shoulder width apart.
- Pull the hands up along the body, leading with the elbows out to the sides.
- Stop when the elbows reach shoulder height.
- Lower slowly until the arms are straight, keeping light tension in the band.
Tips
- The band is hardest at the top, so slow down as the elbows reach shoulder height.
- Widen the stance on the band to add resistance.
- Keep the torso still and the chest up.
Common mistakes
- Letting the band pull the hands down fast.
- Shrugging the shoulders up to the ears.
- Leaning back at the top.
Muscles worked by the Resistance Band Upright Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pulling a bar up the body with elbows leading is shoulder abduction plus scapular elevation: lateral delt and upper traps lead, front delt and mid traps help, the elbow flexors carry the load.
Resistance Band Upright Row alternatives
Different equipment
- Cable Upright Row
- Dumbbell Upright Row
- Upright Row
- Cable Upright Row Wide
- Machine Upright Row
- Smith Machine Upright Row
Make it harder
Frequently asked questions
What muscles does the Resistance Band Upright Row work?
Mainly the side delts and upper traps. The front delts, mid traps and rear delts assist.
Is the Resistance Band Upright Row good for beginners?
Yes. The Resistance Band Upright Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Resistance Band Upright Row?
For example the Cable Upright Row, Dumbbell Upright Row and Upright Row. They train mostly the same muscles, some with different equipment.
How do you make the Resistance Band Upright Row harder?
Add weight or reps, or move on to the Cable Upright Row and Cable Upright Row Wide.
Sources
- McAllister et al. 2013, JSCR 27(1):181-187 (grip width)
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