Upright Rows
Upright Rows
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Deltoids, trapezius, biceps
How to Perform Upright Rows
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand with palms facing your body
- Stand with feet hip-width apart
- Let your arms hang straight down in front of you
- Keep your core engaged and chest up
- Pull both handles straight up toward your chin
- Lead with your elbows, keeping them higher than your hands
- Raise the handles to chest or chin level
- Pause briefly at the top
- Slowly lower back to the starting position
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Lead with your elbows, not your hands
- Keep the handles close to your body
- Don't raise your elbows above shoulder height
- Keep your shoulders down and back
- Control the descent - don't let the band snap down
- Keep your core tight throughout
Common Mistakes to Avoid:
- Raising elbows too high (can strain shoulders)
- Using momentum or swinging
- Shrugging shoulders excessively
- Letting handles drift away from body
- Leaning backward
- Moving too quickly
Modifications:
- Easier: Stand with feet wider on band for less resistance, or reduce range of motion
- Harder: Single-arm rows, slow tempo, or add a pause at the top
Benefits:
- Builds shoulder and upper back strength
- Develops trap muscles
- Improves posture
- Enhances shoulder stability
- Functional pulling movement
- Great for upper body development