How to do Upright Rows with Resistance Bands


The banded upright row is a great shoulder exercise to add into your routine. This exercise is great for beginners to strengthen the shoulders, and great for intermediate to advanced athletes as a warm up or burn out. 

How to do Upright Rows with a Resistance Band

  1. Stand on a long band with both feet around shoulder width apart. Hold the opposite side of the band with your hands the same width as your feet. 
  2. With your palms facing your body pull the band up by driving with your elbows. Keep your core tight and engaged when driving up. 
  3. Pause at the top of the movement for maximum engagement. Your forearms should not come above shoulder height. 
  4. Slowly return to your starting position. 
  5. Repeat for the desired sets and reps. 

Muscles Targeted

This exercise predominantly targets the front and middle heads of the deltoids. But it will also target the trapezius, rhomboids and even the bicep muscles a little bit. 

Developing these muscles may also help with your bench press. 


  • Barbell 
  • EZ bar 
  • Dumbbells 

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About the Author

Charlotte Wilson
Charlotte Wilson
My name is Charlotte Wilson and I am a writer specialising in fitness and nutrition. I am extremely passionate about both of these things due to personal experiences. I have had a significant weight loss journey which also helped me to build a healthy relationship with food and exercise, which is something I now aim to share through my writing. I want my articles to help others build a healthy relationship with food and exercise and step away from yoyo dieting, diet fads and unsustainable exercise. I am a big believer in eating food to fuel you that you enjoy, but making sure it is still nutritious, and doing exercise that makes you feel good physically and mentally.


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