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Upright Row - With Bands

Performed with a resistance band, this variation primarily targets your Traps, with support from Shoulders. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Compound · Pull

Primary muscles: Traps Secondary muscles: Shoulders

How to perform Upright Row - With Bands

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  4. Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles does the banded upright row primarily target?

This exercise focuses on the upper back and shoulders, specifically the lateral deltoids and the trapezius muscles. The constant tension of the band emphasizes the peak contraction at the top of the movement.

What is the correct hand positioning for this exercise?

Grip the band with hands slightly narrower than shoulder-width apart. Pull the band toward your chin while keeping your elbows higher than your wrists throughout the entire range of motion.

What common mistake should I avoid to prevent shoulder impingement?

Avoid pulling the band too high if you feel pinching in the shoulder joint. Stop the movement when your elbows reach shoulder height and keep the band close to your torso.

How can beginners adjust the resistance for this movement?

Beginners can use a lighter resistance band or stand with only one foot on the band to reduce tension. Focus on a controlled tempo and a two-second hold at the top to build initial stability.

How should I program banded upright rows into my workout?

Perform 3 to 4 sets of 12 to 15 repetitions to capitalize on the metabolic stress provided by the band. This exercise works best as a secondary movement following heavy compound presses or pulls.

Sample sets & reps for Upright Row - With Bands

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Traps exercises

  • Barbell Shrug — barbell
  • Barbell Shrug Behind The Back — barbell
  • Cable Shrugs — cable
  • Calf-Machine Shoulder Shrug — machine
  • Clean Shrug — barbell

See all Traps exercises →

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