How to do the Band Upright Row
Primary: Side Delts, Traps · also works Biceps, Upper Back. Also called: resistance band upright row.
Step by step
- 1
Stand on the band with both feet and hold the ends together in front of your thighs, hands close.
- 2
Pull your hands straight up along the body by lifting the elbows up and out.
- 3
Stop when the elbows reach shoulder height and the hands are around the lower chest.
- 4
Lower slowly until the arms are straight.
- 5
Keep the hands close to the body throughout.
Coaching cues
- Elbows up and out, like wings
- Do not pull above shoulder height
- Control the band on the way down
Common mistakes
- Pulling to the chin and pinching the shoulders
- Rocking the torso
- Rushing the lowering phase
Sets, reps and where it fits
Muscle
3–4 × 12–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 12–15
rest 45–60 s
Band Upright Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Upright Row work?
Primary: Side Delts, Traps. Secondary: Side Delts, Traps, Biceps, Upper Back
How many sets and reps of Band Upright Row should I do?
For muscle: 3–4 sets of 12–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Upright Row?
Same movement pattern, different equipment: Band Lateral Raise, Kettlebell Upright Row, Band Front Raise, Dumbbell Lateral Raise, Arm Circles, Cable Lateral Raise.
Is the Band Upright Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.