Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Traps, Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Banded Upright Row Overview

The banded upright row is an upright row variation used to target the muscles of the shoulder.

Some enjoy utilizing resistance bands, as seen in the banded upright row, as it provides constant tension throughout the exercise and maximizes resistance at full contraction.

By performing banded upright row, you can avoid aggravating the shoulders/rotator cuffs as some experience performing its barbell counterpart.

Banded Upright Row Instructions

  1. Stand on a band with both feet and grab one end with each hand.
  2. Take a deep breath then pull the band high by driving your elbows high.
  3. Slowly lower the handle back to the starting position under control.
  4. Repeat for the desired number of repetitions.

Banded Upright Row Tips

  1. If the band version of this exercise bothers your wrists or shoulders, consider using a rope attachment as this can help to decrease excessive stress.
  2. If the band version isn’t available, consider using a cable, barbell, or dumbbell version.
  3. Keep the elbows high but don’t allow the upper arm to go past parallel as this may increase the risk of impingement.
  4. If you experience pain in the shoulders during the movement than it may require a slight squeeze of the traps to elevate the shoulders and open up some of the subacromial space.
  5. Don’t allow your back to arch as you pull the band up, don’t allow excess tension to dictate your body mechanics.
  6. Extra momentum used during the movement can potentially shift the load to other compensatory muscles so try to limit excessive movement if possible.
  7. As you drive the elbows high, ensure the head doesn’t jut forward.