How to do the Resistance Band Upright Row
- Stand on the band's middle, feet hip-width apart, holding the ends.
- With your arms hanging, pull the band up until your elbows reach shoulder height.
- Lower the band back down to the starting position, arms fully extended.
- Keep your wrists below your elbows and avoid shrugging your shoulders.
Full technique — 7 steps
- Stand on the middle of the band with feet about hip-width apart.
- Hold the band ends in front of your thighs with palms facing your body.
- Stand tall with your ribs in line with your pelvis and arms hanging straight down.
- Pull the band upward close to your body by driving your elbows out and up.
- Raise until your elbows reach roughly shoulder height or your comfortable top range.
- Keep wrists below elbows and shoulders down instead of shrugging toward your ears.
- Lower the band back to the start until your arms are straight again.
Common mistakes
- Pulling the hands above elbows
- Shrugging through the whole rep
- Yanking with body momentum
- Raising elbows far past shoulders
- Letting the band drift forward
Form cues
- Drive elbows up
- Keep band close
- Stop at shoulder height
- Wrists stay below elbows
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Upright Row Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Resistance Band Upright Row
- Harder Cable Upright Row
- Harder Barbell Upright Row
Quick answers
What muscles does the Resistance Band Upright Row work?
Primary: Traps 7/10, Side delts 9/10. Also works: Biceps 3/10.
When should I do the Resistance Band Upright Row in a workout?
Accessory. Goes after the main lifts. ≈ 5 min with rest.
How many sets and reps of the Resistance Band Upright Row?
Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Resistance Band Upright Row?
Dumbbells: Dumbbell Upright Row.
What is a harder version of the Resistance Band Upright Row?
Cable Upright Row (Intermediate), Barbell Upright Row (Intermediate).
