Upright Row - With Bands
How to do the Upright Row - With Bands with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Shoulders
Bands
How to do the Upright Row - With Bands
- 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
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
Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- 4
Repeat for the recommended amount of repetitions.
Log it, see it on your body.
Every Upright Row - With Bands set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Upright Row - With Bands fits
The Upright Row - With Bands shows up in training built around a specific goal. See how it fits:
More traps exercises
Upright Row - With Bands: common questions
What muscles does the Upright Row - With Bands work?
The Upright Row - With Bands primarily works the Traps. It also recruits the Shoulders as supporting muscles.
Is the Upright Row - With Bands suitable for beginners?
Yes. The Upright Row - With Bands is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Upright Row - With Bands?
To do the Upright Row - With Bands you'll need resistance bands.
Is the Upright Row - With Bands a compound or isolation exercise?
The Upright Row - With Bands is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Upright Row - With Bands with correct form?
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. Follow the full step-by-step above for the complete movement.
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