Upright Row - With Bands
A beginner compound strength exercise that works the traps, using a resistance band.
Starting position
End position
How to Do Upright Row - With Bands
- 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.
- 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.
- Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Upright Row - With Bands
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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2
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
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3
Upright Cable Row
An intermediate compound strength exercise that works the traps, using a cable machine.
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4
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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5
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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6
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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7
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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8
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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9
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
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10
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
Frequently Asked Questions
What muscles do upright row - with bands work?
Upright Row - With Bands primarily works the traps. The shoulders assist as secondary muscles.
What equipment do I need for upright row - with bands?
Upright Row - With Bands uses resistance bands.
Upright Row - With Bands: is it suitable for beginners?
Yes. Upright Row - With Bands is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of upright row - with bands?
Smith Machine Upright Row, Standing Dumbbell Upright Row, Upright Cable Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my upright row - with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; upright row - with bands can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Upright Row - With Bands with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.